Buzz
1. The Flight Completion Movement
How to perform: You can do this with dumbbells or a resistance band. Lie on your back on a workout bench with your arms extended out to the sides, elbows slightly bent, and holding a dumbbell in each hand with palms facing each other. Slowly bring your arms together in front of you. If using a resistance band, secure it somewhere behind you to maintain tension. Complete the movement just as you would with the dumbbells.
2. Dips
How to perform: Use a sturdy surface, such as a bench, to place both hands on the edge for support and extend your arms straight. Position your feet on the ground, keeping your knees bent at a 90° angle as if seated in mid-air. Lower your body towards the ground by bending your elbows until they reach a 90° angle, then push your body back up to straighten your arms. To increase the difficulty and see better results, perform the exercise using parallel bars. Keep your feet off the floor, grip the bars firmly, and keep your arms close to your body. Lower yourself down, then push your body back up between the bars with your feet off the ground.
3. Burpees with Push-ups
How to perform: Start by standing upright, legs extended, arms relaxed, and feet shoulder-width apart. Lower your body into a squat position, place your hands on the floor in front of you, and jump your legs back into a plank position. Perform a push-up, then jump your feet back towards your hands, followed by a jump upward, reaching your arms overhead. Continue the movement in a fluid, continuous motion.
4. Pullover
How to perform: Lie on your back, preferably on a bench or elevated surface. Grab a barbell, dumbbell, or a medium-weight object with both hands extended straight up towards the ceiling. Slowly lower your arms behind your head towards the floor while holding the weight, then bring your arms back up to the starting position above your face.
5. Chest Press Movement
How to perform: This exercise is easier to execute at the gym. Lie flat on a bench with your feet on the floor and legs spread shoulder-width apart. Grasp a barbell or a dumbbell in each hand and press them upward towards the ceiling, above your shoulders. Lower the weights back down to just above your shoulders. This is one of the most effective exercises for reducing chest fat.
6. Pull-up
How to perform: This exercise is easier to perform at the gym. Grasp a hanging bar with your arms shoulder-width apart. Use your arm strength to pull your body upward until your chin is above the bar, then lower yourself back down while keeping your feet off the ground. If this is too difficult, you can assist yourself by using a resistance band attached to both ends of the bar to help lift your body weight.
7. Push-up Plank
How to perform: Position your elbows on the ground to form a 90° angle and keep your toes grounded to prevent your body from touching the floor. Extend your arms by placing your palms firmly on the ground and shift your body into a high plank position. Then, bend your arms back to the starting position. Keep your spine and head in alignment. Repeat the movement. Perform each exercise for 60 seconds, one at a time, with minimal rest between exercises, similar to how you would in a circuit. Complete 3-5 rounds with 2 minutes of rest between rounds.
Source: BRIGHTSIDE
8. Ski Athlete Dumbbell Exercises
How to perform: Hold a dumbbell in each hand. Begin with your arms extended to the sides, feet shoulder-width apart, and knees slightly bent. Keep your back straight and lower your torso forward while swinging your arms backward. Then, move your hips forward, lifting your torso and bringing your arms in front of you, mimicking a rowing motion.
9. Mountain Climber
How to perform: Begin in a plank position and alternate bending each leg, then extending them as if running in place, without moving your arms. The knee should come toward the elbow as you bend your leg. Perform this movement quickly and continuously, alternating legs.
10. Squats with Weight Training
How to perform: For this exercise, you will need a bench or chair (any object that reaches up to your knees). Hold a dumbbell or weight vertically in front of you with your elbows pointing down. Keep your back slightly arched, bend your knees, and transition into a squat position. Sit down on the bench for a moment, then stand back up. Alternatively, perform this without a bench by squatting as deep as you can before standing back up.
