Dumbbell step-up 1.

Holding a pair of dumbbells by your

sides, stand facing a raised platform, such
as a bench.

Execution

1. Exhale as you slowly step up onto the

bench, leading with your right leg.
2. Bring your feet together on the bench.
3. Inhale as you slowly step down off the
bench, leading with your right leg.
4. Bring your feet together on the floor.
5. Repeat, alternating the leg with which
you step up and down off the bench.

Starting position
Flat bench hyperextension 1. Lie prone (on your front) on a flat bench
with your torso extending off the end, and
hook your heels under the bench to prevent
yourself from falling forward. The end of
the bench should be level with your hips to
allow room for your hips to flex.
2. Place your hands behind your back or head,
or cross them over your chest.

Execution

1. Inhale as you slowly lower your torso by

flexing your hips and your waist.
2. Exhale as you raise your torso by extending
your hips and your waist.
3. Repeat.

Starting position
Dumbbell deadlift 3. Raise your hips a little, straighten your
back, and lean backward so that your torso
is upright.

Execution

1. Exhale as you stand up and pull the

dumbbells up across the front of your body.
2. Inhale as you push your butt backward, flex
your hips and knees, and lower the
dumbbells down the front of your body to
the floor.
3. Repeat.

Starting position

1. Position a pair of dumbbells horizontally in

front of your feet.
2. Squat and grasp the dumbbells using a
pronated (overhand) grip.
Front plank Execution

1. Hold this position for the desired period of

time, breathing normally.
2. Slowly return to the starting position.

Starting position

1. Get down on all fours on a mat.

2. Gently lower your upper body onto your
elbows, extend your feet backward, and
straighten your body. Your feet should be
close together, your elbows should be
directly under your shoulders, and your
rigid body should be being supported by
your forearms and toes.
Dumbbell Romanian 1. Using a shoulder-width pronated (overhand)
grip, deadlift a barbell from the floor. You
deadlift should be standing with your arms
extended, the bar resting against the front of
your thighs, your knees slightly bent, and
your feet approximately shoulder-width
apart.

Execution

1. Inhale as you push your butt back, hinge

forward at your hips, and lower the barbell
down your thighs until you feel a slight
stretch in your hamstrings.
2. Exhale as you extend your hips and pull the
barbell back up your legs to the starting
position.
3. Repeat.

Starting position
Lying bent-knee oblique twist 2. Position your arms out to the sides for
stability.

Execution

1. Keeping your shoulders in contact with

the floor, slowly lower your legs to one
side until you feel a mild stretch in your
lower back.
2. Reverse the motion to raise your legs
back to the starting position and lower
them to the opposite side.
3. Repeat.
4. Exhale as your legs rise, and inhale as
they descend.

Starting position

1. Lie supine (on your back), with your hips

and knees flexed at 90-degree angles as if
you are sitting on a chair.
Seated dumbbell calf raise 3. Lift the lever a little and release the safety
bar, giving the lever freedom to descend.
4. Hold the handles for support.

Execution

1. Inhale as you allow the lever to descend in a

controlled manner until you feel a stretch in
your calves.
2. Hold for a count of one.
3. Exhale as you press the lever all the way up
by raising your heels.
4. Hold for a count of two.
5. Repeat.
6. When you have finished, secure the lever
with the safety bar.
Starting position

1. Sit in the calf raise machine and place your

forefeet on the foot platforms, with your
heels extending off.
2. Place your thighs under the lever pads and
adjust the pads to snugly support your
thighs.
Standing dumbbell one-leg calf 2. With your left foot, stand on a platform,
with the arch and heel of your foot
raise suspending off.
3. Grasp something with your right hand for
stability.

Execution

1. Exhale as you raise your heel by extending

your ankle (plantar flexion).
2. Hold for a count of two.
3. Inhale as you slowly reverse the motion
(dorsiflexion) and lower your heel until you
feel a mild stretch in your calf.
4. Hold for a count of one.
5. Repeat for more repetitions.
6. Repeat with your right leg.

Starting position

1. Hold a dumbbell by your side, in your left

hand.
 Dumbbell
Dumbbel deadlift
l step-up 3 sets –
3 sets – 15 reps
Flat bench
15 reps
hyperexte
nsion
3 sets – 20
reps

Dumbbell
Romanian
deadlift
Front plank 3 sets – 15
3 sets – 20 reps Lying bent-
reps knee oblique
twist
3 sets – 20
reps

Seated INSTRUCCIONES:
dumbbell
Standing calf raise
dumbbell 3 sets – 12  REALIZAR 1 SET DE PESAS E INMEDIANTAMENTE AL TERMINAR EL
one-leg reps SET (SIN DESCANSO) REALIZAR 1 SET DE ABDOMINALES.
calf raise
3 sets – INTERCALAR ENTRE SETS SIN DESCANSO HASTA FINALIZAR
12 reps TODOS LOS SETS; LUEGO DESCANSAR DE 2-4 MINUTOS HASTA
UN MÁXIMO DE 5 MINUTOS (DE SER NECESARIO) ANTES DE
PASAR AL OTRO EJERCICIO DE PESAS.
 LOS EJERCICIOS A LOS QUE NO LE SIGA UN EJERCICIO DE
ABDOMINALES SE REALIZAN DE MANERA CONTINUA HASTA
COMPLETARSE, CON UN DESCANSO ENTRE SETS DE 2-3
MINUTOS.