Day 22: Legs And Arms

Instructions

Remember to do your warm ups before you begin your daily workouts and cool downs after.

Beginners: Complete Circuit 1 then break for 30-45 seconds. Repeat the same circuit 2 times. Move on to Circuit 2, break for 45-60 seconds then complete the circuit 2 more times. The goal is to complete each circuit 2-3 times.

Intermediate – Advanced: Complete Circuit 1 then break for 15-30 seconds. Repeat the same circuit 2-3 times before moving on to the next circuit. The goal is to complete each circuit 2-3 times.

Circuit 1

(1) Deadlift

Set Up: Place a pair of dumbbells on the floor in front of you. Bend your hips and knees and hold the dumbbells.

Action: With your abs tight and your chest up, push the ground away from you and stand up with the dumbbells. Pause for a count then return to the starting position.

(2) Close Hand Push Ups

Set Up: Place your hands on the floor closer than shoulder-width apart. Extend your legs behind you possible.

Action: Keeping your abs tight and a straight line with your body, bend your elbows and lower your body to the ground. When your chest nearly touches the ground, push through your hands and extend your arms to return to the start.

(3) Alternating Side Lunges

Set Up: Hold a dumbbell in each of your hands and stand with your feet wider than shoulder width apart.

Action: Keeping your right leg straight, bend your left knee and lower your hips until your left thigh is parallel to the floor. Hold for 2 counts then repeat. Alternate between your right and left leg.

(4) Zoltman Curl

Set Up: Stand with your shoulder width apart. Hold a dumbbell in each hand with your palms facing up.

Action: Bend your elbows and raise the weights up in a smooth arc until elbows are 90 degrees. At the top of the curl, turn your palms down, then slowly lower them in this position.

Circuit 2

(1) Goblet Squat

Set Up: Stand with your feet shoulder width apart. Hold one dumbbell vertically in front of your chest. with your elbows pointing down.

Action: Squeeze your abs and lower your body as you push your hips back. Bend your knees, until your thighs are parallel to the ground. Pause for 2 counts then return to starting position.

(2) Tricep Kick Back

Set Up: Stand with a dumbbell in each of your hands, bend your knees and lean forward from your hips until your torso is parallel to the floor. Raise your arms and bend them 90 degrees so that your elbows point behind you, with your forearms parallel to the floor.

Action: Slowly extend your arms to bring the dumbbells behind you, keeping your arms close to your torso. Hold for a count then return to starting position.

(3) Good Mornings

Set Up: Stand with your feet shoulder-width apart. Grab a set of dumbbells and bring the dumbbells up to your chest with palms facing you.

Action: With your abs tight and your knees straight, bend forward at the hips. Lower your torso until you feel a stretch in the hamstrings or until your back is almost parallel with the ground. Hold for 2 counts then return to the starting position.

(4) Reverse Dumbbell Curl

Set Up: Stand with your shoulder width apart. Hold a dumbbell in each hand. With your palms facing down.

Action: Bend your elbows and raise both arms up in a smooth arc until elbows are 90 degrees. Pause and squeeze for a count then lower to the start.

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