USHTRIME PER GJOKSIN

Place your hands on the floor just beyond shoulder width apart. Keep your back straight and your knees bent, resting on the floor. Keeping your abdominal muscles tight, slowly lower your body so as to touch your nose to the floor. Squeeze chest muscles to push yourself back to the starting position. To increase the resistance, try doing the push-up on your toes instead of your knees. Do three sets of 12 repetitions, resting no more than 90 seconds between each set. This exercise strengthens the pectorals (chest) and firms the triceps (muscles at the back of the upper arm).

Water Body Lifts

Stand against the edge of the pool, facing away from the water. Place your hands on the edge and lift your body out of the water, extending your arms completely. Hold the position for two seconds before slowly lowering yourself back down. Repeat five times.

Arms / chest and thigh combo

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Person 1 works on: Arms Person 2 works on: Thighs Person 1 lies face-down on the ground with her hands on the floor at shoulder level and just beyond shoulder width apart. Person 2 keeping her back straight, bends her knees and lowers her body (as if to sit on a chair) until her thighs are almost parallel to the floor, making sure her knees are aligned with her feet, and that they dont go over her toes. Person 2 picks up the feet of person 1 and rests them on her thighs; she will keep this position for the whole exercise. Person 1, keeping her abdominal muscles tight, slowly bends her elbows and lowers her body towards the ground, squeezing chest muscles to push herself back to the starting position. Do two sets of 10 reps, alternating positions between sets.

The Squat
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1. In a standing position with legs shoulder-width apart, hold the kettlebell close to your chest with both hands, the weight facing downwards. (Image A) 2. Slowly bend your knees until your thighs and calves form a 90 degree angle, making sure your knees are aligned with your feet, and that they dont go over your toes. (Image B) 3. Lower your body a bit more until your butt is close to the ground, but without sitting down on it. (Image C) 4. Return to the start position.

Unbalanced Chair
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Stand with your back to a wall, ensuring your entire back is leaning against it. Hold the dumbbells with your arms at your sides, palms facing your body. Bend your knees so that your thighs are perpendicular to the wall and to your calves. Ensure your feet are hipwidth apart, and raise your arms, aligning them with your shoulders. Your arms should now be forming right angles with your torso. Next, raise your left foot off the ground by a few centimetres and hold the position for a few seconds. Slowly bring your leg back down before switching legs. Perform two sets of 20 repetitions (10 with each leg).
USHTRIME PER SHPATULLAT

Reverse fly
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Sit on an exercise ball, your knees bent at a 90 degree angle and your upper body leaning forward (slightly resting on your thighs), your back and head level with the ground. Hold a 5 lb. dumbbell in both hands, behind your calves, your palms facing inwards. Raise the dumbbells up in an arc, squeezing both your shoulder blades. Repeat. Do three sets of 12 repetitions.

Lateral incline shoulder raises

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Rest your upper body (on your side) on an incline bench (set at a 60 degree angle) and keep one foot on the ground. Hold a 3 lb. dumbbell alongside your body, and raise the dumbbell away from your side until perpendicular to your body. Lower back to starting position. Do two sets of 8 repetitions, switching sides and arms.

Double shoulder press (with dumbbell)

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Stand and hold a 5 lb. dumbbell in each hand, your arms bent upwards at the elbows, your forearms and upper-arms at a 90 degree angle. Keeping your abdominals flexed, slowly push the dumbbells upwards, keeping your arms straight, your elbows slightly bent. Slowly lower the dumbbells back to the starting position and then rotate your shoulders forward by 90 degrees. In that position, forearms parallel to your face, now raise your arms upwards, elbows remaining slightly bent. Lower them down, and return to the original position, and repeat. Do three sets of 6 repetitions.

Shoulders

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Person 1 works on: Shoulders Person 2 works on: Shoulders Person 1 and person 2 sit back to back on the ground with their legs extended and knees slightly bent. Holding the medicine ball and keeping her arms straight with a micro bend at the elbow, person 1 reaches over her head and hands the ball to person 2. Person 2 lifts her arms up over her head to receive the ball, and then brings them back down until they are parallel to the floor, keeping them straight with a micro bend at the elbow. She then slowly brings her arms back up to give the ball back to person 1, who then repeats the same movement. Continue the exchange until each person has held the medicine ball 20 times.

Stretched Plank
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Get down on all fours with your hands at shoulder width apart. Then, stretch your legs out in back of you with your toes tucked (push-up position). Keeping your back straight, extend your right arm in front of you while simultaneously lifting up your left leg (keeping it straight). Slowly come back to the starting position and repeat with the left arm and right leg. Do two sets of eight reps (one rep = each time you lift one arm and leg).

Vertical Balance
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For this exercise, all you need is a single dumbbell or a medicine ball. Stand with your legs a little farther than shoulder-width apart. Take the dumbbell or ball in your hands and lift your arms above your head. Bend your knees slightly and lean your upper body forward (keeping your back straight) and lower the weight between both legs, without letting it touch the floor. Your knees will bend further as you execute the move. Return to the starting position, bringing the weight back above your head. Repeat the same movement, doing two sets of 20 repetitions.

Unbalanced Chair
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Stand with your back to a wall, ensuring your entire back is leaning against it. Hold the dumbbells with your arms at your sides, palms facing your body. Bend your knees so that your thighs are perpendicular to the wall and to your calves. Ensure your feet are hipwidth apart, and raise your arms, aligning them with your shoulders. Your arms should now be forming right angles with your torso. Next, raise your left foot off the ground by a few centimetres and hold the position for a few seconds. Slowly bring your leg back down before switching legs. Perform two sets of 20 repetitions (10 with each leg).

Arm and shoulder stretches

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Sit on the edge of the couch, back straight and feet on the ground. Stretch out your arms to your side at shoulder-height and push them back behind you as far as you can, all the while keeping them straight. Hold this position for ten seconds and repeat five times. This exercise will work your shoulders and arms.

USHTRIME PER KRAHET

Biceps Curl
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Sit on a chair or bench with your feet flat on the floor, or stand. Keep your back straight and abdominals contracted. Hold a dumbbell in each hand, palms facing front, arms straight down and elbows close to the waist. Bend one arm to curl the dumbbell toward your shoulder, keeping your elbow glued to your waist and your wrist inline with your forearm. Lower dumbbell back to starting position and repeat with other arm. This counts as one repetition. Do three sets of 15 repetitions, resting no more than 90 seconds between each set. Select a weight that allows you to easily complete your set yet challenges your muscle in the last few repetitions. This exercise strengthens the front of the upper arms, the biceps.

Push up

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Place your hands on the floor just beyond shoulder width apart. Keep your back straight and your knees bent, resting on the floor. Keeping your abdominal muscles tight, slowly lower your body so as to touch your nose to the floor. Squeeze chest muscles to push yourself back to the starting position. To increase the resistance, try doing the push-up on your toes instead of your knees. Do three sets of 12 repetitions, resting no more than 90 seconds between each set. This exercise strengthens the pectorals (chest) and firms the triceps (muscles at the back of the upper arm).

Triceps Dip
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Place your hands shoulder width apart on the edge of a sturdy bench or chair with your knuckles pointing straight ahead. Move your feet out as far out in front of you as possible. Straighten out your arms, keeping a little bend in your elbows in order to always keep tension on your triceps and off your joints. With your arms close to your body, slowly lower your upper body down towards the floor. Once you reach the bottom of the movement, slowly press off with your hands and push yourself back up to the starting position with your triceps. Use your weight as resistance, the farther your body is from the bench, the harder your triceps work. To lighten the load, keep your body close to the bench. Start with as many as you can do. Work up to two sets of 12 repetitions, resting no more than 90 seconds between each set. This exercise strengthens the triceps (back of the arm).

Splash Ups
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Stand in the pool with your feet wide enough apart so that the water reaches about half-way between your elbows and shoulders (if the water is too shallow, you can bend your knees and do the exercise in a squatting position). With your elbows bent and your palms facing up at about waistlevel, energetically splash the water up towards your chest for three minutes.

Water Push Downs

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Stand in waist-deep water, your elbows bent and positioned near your waist, with your palms turned down and touching the surface of the water. Keeping your elbows locked in place, push your hands down into the water until they are beside your hips, making sure to move only your forearms. Turn your hands so that your palms are facing up, and slowly bring them back towards the surface. Repeat 10 times.

Reverse dumbbell curls

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Hold a 5 lb. dumbbell in each hand and stand with your feet shoulderwidth apart. Keep both arms extended downwards in front of your body, elbows slightly bent at the waist, palms facing towards your body. Then lift the dumbbells up, so that they are level with your chest. Slowly return to the start position and repeat. Do three sets of 12 repetitions.

Tricep extensions
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Sit on a bench and hold a 10 lb. dumbbell behind your head with both hands, your elbows by your head and bent at a 90 degree angle. Squeezing your triceps, extend your arms (keeping your elbows slightly bent) to lift the dumbbell above your head. Return to starting position. Do three sets of 12 repetitions.

Arms / chest and thigh combo

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Person 1 works on: Arms Person 2 works on: Thighs Person 1 lies face-down on the ground with her hands on the floor at shoulder level and just beyond shoulder width apart. Person 2 keeping her back straight, bends her knees and lowers her body (as if to sit on a chair) until her thighs are almost parallel to the floor, making sure her knees are aligned with her feet, and that they dont go over her toes. Person 2 picks up the feet of person 1 and rests them on her thighs; she will keep this position for the whole exercise. Person 1, keeping her abdominal muscles tight, slowly bends her elbows and lowers her body towards the ground, squeezing chest muscles to push herself back to the starting position. Do two sets of 10 reps, alternating positions between sets.

Biceps and triceps combo

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Person 1 works on: Biceps Person 2 works on: Triceps Stand face-to-face, three feet away from each other, with feet shoulderwidth apart. Person 1 holds the center of the exercise band, palms up, with hands shoulder-width apart, arms straight down and elbows close to the waist. Person 2 takes one end of the band in each hand, palms facing each other, with elbows at her waist and forearms forming a 90 degree angle with her body. On the count of one, person 2 pulls on the exercise band to bring her hands down to her side until her arms are straight but not locked. At the same time, person 1 bends her arms to bring the band toward her shoulders, keeping her elbows glued to her waist and her wrists in line with her forearms. The exercise band will then be extended since person 1 and 2 are pulling in opposite directions. On the count of two, slowly regain the starting position and repeat. Do two sets of 15 reps, alternating positions between sets.

The Swing

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1. In a standing position, keep your legs shoulder-width apart. Pick up the kettlebell with your right hand, and hold it in front of you at chest-level, your arm stretched out (with your elbow slightly bent) and your palm facing downwards. (Image A) 2. Bend both knees until your thighs and calves form a 90 degree angle, making sure your knees are aligned with your feet, and that they dont go over your toes. As you bend your knees and slightly lean forward, lower your arm until the kettlebell is between your legs. The movement will come to you naturally, allowing you to place the kettlebell between your legs easily. (Image B) 3. Lift your arm at chest-level all the while straightening your knees and returning to the start position.

The Squat
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1. In a standing position with legs shoulder-width apart, hold the kettlebell close to your chest with both hands, the weight facing downwards. (Image A) 2. Slowly bend your knees until your thighs and calves form a 90 degree angle, making sure your knees are aligned with your feet, and that they dont go over your toes. (Image B) 3. Lower your body a bit more until your butt is close to the ground, but without sitting down on it. (Image C) 4. Return to the start position.

Stretched Plank
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Get down on all fours with your hands at shoulder width apart. Then, stretch your legs out in back of you with your toes tucked (push-up position). Keeping your back straight, extend your right arm in front of you while simultaneously lifting up your left leg (keeping it straight). Slowly come back to the starting position and repeat with the left arm and right leg. Do two sets of eight reps (one rep = each time you lift one arm and leg).

Vertical Balance

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For this exercise, all you need is a single dumbbell or a medicine ball. Stand with your legs a little farther than shoulder-width apart. Take the dumbbell or ball in your hands and lift your arms above your head. Bend your knees slightly and lean your upper body forward (keeping your back straight) and lower the weight between both legs, without letting it touch the floor. Your knees will bend further as you execute the move. Return to the starting position, bringing the weight back above your head. Repeat the same movement, doing two sets of 20 repetitions.

Ground Lever
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Sit on the ground, feet flat on the floor, with your calves at a 90 degree angle with your thighs. Support yourself with your arms by placing them behind you, palms facing up. Lift your butt a few centimetres off the ground and maintain this position throughout the duration of the exercise. Unbend your right leg and point it upwards. Then, lower your leg almost to the ground while keeping it straight, but without letting it touch down. Slowly raise your leg up again. Bend your leg at the knee and return to the start position. Perform the same movement with your left leg. Repeat this sequence twice by alternating between the left and right legs, counting 10 repetitions for each leg.

Modified Plank
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Place yourself in a push-up position, with your legs extended behind you, hands placed on either side of your head. Next, place your forearms on the ground, palms facing down, shoulder-width apart. Holding this position, raise your right leg up by a few centimetres and lower it again, repeating the movement 10 times. Do the same with your left leg. Throughout the exercise, contract your abdominal muscles and dont release, making sure your body forms a parallel line with the ground. Do two sets (of 10 repetitions with each leg).

Weight Pass-Around
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For this exercise, youll need a single free weight or a medicine ball weighing two to five pounds. Sit on the ground, feet flat on the floor in front of you. Then, slightly lift your feet off the ground by a few centimetres, and grab hold of your dumbbell or medicine ball with your hands. Turn your upper body at the waist towards your right and place the ball behind your back. Then turn your upper body at the waist towards the right to retrieve it, making an effort to not move your legs. Execute the movement 10 times moving from left to right, and then another 10 times moving from right to left. Do two sets of 10 reps for each side, for a total of two sets of 20 reps.

Arm and shoulder stretches

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Sit on the edge of the couch, back straight and feet on the ground. Stretch out your arms to your side at shoulder-height and push them back behind you as far as you can, all the while keeping them straight. Hold this position for ten seconds and repeat five times. This exercise will work your shoulders and arms.

Obliques workout
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Sit on the edge of the couch, legs extended out in front of you, heels on the floor. Place your hands on both sides of your body and hold yourself up. Transfer your weight to the left side of your butt, lifting your right hip as much as you can and extending your legs and upper body. Lift your heels off the floor, bend your knees and bring them toward you. Hold this position for two seconds and then gently lower your legs. Do the same for the other side of your body and do three sets of 10. This exercise will work your obliques, thighs, calves and arms.

Arm flexion
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Stand up straight near a wall, and stretch out your arm out against the wall. Your arm should form a 90 degree angle with your body.. Cross your legs, with the one closest to the wall behind the other. Keep your shoulders and body straight (throughout the exercise) and slowly lean in towards the wall by bending your elbow, until there is a 90 degree angle between your forearm and your biceps. Gently push yourself back up to standing position. Do one series of 5 repetitions and then alternate sides and execute the move with your other arm. This exercise works your arms.