CHICKEN WINGS EXERCISE
Stand with your elbows close to your sides with your arms bent. Your weights should be pointing straight out in front of you, with your wrists facing each other. This is your start position. “Flap” your wings, by drawing your elbows out to the side and up until they’re at shoulder height. Slowly return back down to the start position to complete one rep. Tip: As you’re flapping, keep the weights pointed out in front of you. Only your elbows should move the weights up and down.
CURTSEY CURLS EXERCISE
Stand holding a pair of dumbbells facing away from you with your feet shoulder width apart. This is your start position. Cross one leg back behind you as you lower down into a curtsey. Simultaneously curl the weights up towards your shoulders. Push up to the start position as you lower your arm back down to the start position. Do the same number of reps with on both sides to complete one set.
LUNGE PULL UPS EXERCISE
Stand, holding a pair of dumbbells, in a split stance with one leg in front and the other behind you. This is your start position. Lower your body down until your front knee is at a 90-degree angle. Do not let your knee extend past your toes. Simultaneously pull your weights up towards your armpits while keeping them close to your body. Exhale and push back up as you lower your arms back down to the start position to complete one rep.
PLIE PRESS EXERCISE
Stand with feet slightly wider than shoulder-width apart with toes turned out. Hold a dumbbell in line with your shoulders in a wide “W”. This is your start position. Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels as you push the weights up overhead. Squeeze your glutes and push back up as you lower your arms back down to the start position to complete one rep.
SIDE EXTENSIONS EXERCISE
Hold your dumbbells down by your sides, with palms facing your legs. Keep your arms straight with a slight bend in your elbows. This will be your starting position. Exhale and lift the dumbbells up and out to shoulder height. Inhale as you slowly lower your arms back down to the start position to complete one rep.
SINGLE LEG ROW EXERCISE
Holding dumbbells, balance on one leg and lean over as your back leg lifts up and your arms extend down. This is your start position. Exhale, slowly raising your elbows up and out to the side as if you were forming the letter “M” with your arms. Squeeze your shoulder blades at the top of the movement. Inhale and lower the weights back down to the start position to complete one rep.