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COMPONENTS - PARTS
EXERCISE TIPS
• Always take care when picking weights up. Bend from the knees, keep your back straight and abdominal
muscles tight.
• Start with one or two circuits of the following exercises in the order shown. Increase to three circuits as your
fitness improves.
• If you do this programme more than twice a week, alternate between exercises a and b from one session to the
next.
1. LUNGES (A) - THIGHS & BUTTOCKS
Stand upright with the weights at your sides. Take a long step forward and lower your body until your back knee
almost touches the floor. Your front knee should not extend over your front toe. Then step back so that your feet
are together. You can repeat with the same leg or alternate legs. Ensure your hips stay square. If it is hard, start
with a shorter step and go further as your flexibility improves.
2. BENT OVER ROW (A) - BACK & BICEPS
Holding a dumbbell in each hand, stand upright with feet shoulder width apart. Draw your stomach in and, while
keeping your back flat and knees slightly bent, bend over at your hips to about 45 degrees and straighten your
arms towards the floor. Bend only as far as you can keep your back straight. Pull your elbows back, allowing
shoulder blades to come back together, and the dumbbells up towards your sides. Lower to the start point and
repeat.
3. SHOULDER PRESS (A) - SHOULDERS & TRICEPS
Stand tall with feet about shoulder width apart. Hold a dumbbell in each hand at shoulder height, drawing your
abdominal muscles in. With your knees slightly bent, push the dumbbells up until your arms are straight. Lower
back down to your shoulders and repeat. Try alternating arms or sitting on an Everlast Stability Ball to improve
trunk strength and balance. To progress, try combining the Shoulder Press with the Squat.
4. SQUATS (B) - THIGHS, BUTTOCKS & LOWER BACK
Hold a dumbbell in each hand and stand upright with feet slightly wider than shoulder width apart. Draw your
stomach in, keep your shoulders back and eyes forward. Let your hips go back as you bend your knees. Keeping
your weight evenly distributed over your toes and heels, squat down until your knees are at about 90 degrees.
Exhale as you stand up. Your knees should not extend over your toes, if they do, allow your hips to go back further.
5. CHEST PRESS (B) - CHEST, SHOULDERS & TRICEPS
Lie on the floor, with knees bent and feet flat. For comfort and to improve range of motion, either lie on pillows, a
bench To progress, try a Reebok Gymball. Hold a dumbbell in each
hand with thumbs facing inwards and arms up. Keeping your wrists
over your elbows, bend your elbows out to the sides until they are
level with your shoulders. Return to start and repeat. Breathe in
as you lower weights, exhale as you push back up.
EXERCISE TIPS
