Dumbbell

Crunch
squat 3
3 sets –
sets – 15
20 reps
reps
Bicycle
Dumbbell
crunch
Swing 4
3 sets –
set – 15
20 reps
reps
total

Dumbbell
sumo
squat
3 sets – 15
reps Seated
Dumbell dumbbell
side bend calf raise
3 sets – 25 3 sets – 12
reps reps

Standing
dumbbell INSTRUCCIONES:
one-leg
calf raise
3 sets – 12  REALIZAR 1 SET DE PESAS E INMEDIANTAMENTE AL TERMINAR EL SET (SIN
reps DESCANSO) REALIZAR 1 SET DE ABDOMINALES. INTERCALAR ENTRE SETS SIN
DESCANSO HASTA FINALIZAR 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.
Dumbbell Swing 2. Hinge at the hips and a little at the knees,
grasp the kettlebell with both hands, and
lift it a little off the floor by extending
your hips. At this point, your back and
arms should be straight, your torso should
be almost horizontal, your knees should
be slightly flexed, and the kettlebell
should be hanging straight down in front
of you.

Execution

1. Inhale as you slowly swing the kettlebell

Starting position
1. Stand with your legs a little wider than
shoulder width apart, with a kettlebell
between your feet.
backward and up between your legs.
2. As the kettlebell starts to swing forward,
forcefully extend your hips and knees to
swing the kettlebell up in front of you. At
the top of the movement, squeeze your
glutes.
3. As the kettlebell swings back down, hinge
at the hips and a little at the knees and
guide the kettlebell between your legs.
4. Repeat the forward and backward swings
for the prescribed number of times.
Bicycle crunch Starting position

1. Lie supine (on your back) with your legs

straight.
2. Place your hands behind your head.
3. Raise your feet and upper back a little off
the floor.
4. Press your lower back to the ground.

Execution

1. Slowly start raising your knees, one at a

time, toward your chest in a cycling
motion.
2. Touch your left elbow to your right knee,
and your right elbow to your left knee.
3. Keep repeating.
4. Breathe naturally.
Dumbbell squat 1. Keeping your torso upright and your
shoulders back, inhale as you squat down
by pushing your butt backward and
bending your knees forward. Descend at
least until your thighs are parallel with the
floor.
2. Exhale as you push yourself back up to a
standing position, driving from your
heels.
3. Repeat for the prescribed number of
repetitions.

Starting position

1. Stand holding a pair of dumbbells by your

sides. Your feet should be shoulder-width
apart and pointing slightly outward.

Execution
Crunch 1. Keeping your lower back flat on the floor,
raise your head and shoulders a few inches
off the ground by flexing your abdomen.
Exhale as you do so.
2. Hold the contracted position for a count of
two.
3. Inhale as you lower your head and
shoulders to the starting position.
4. Repeat.

Starting position

1. Lie supine (on your back) with your legs

bent and your feet flat on the ground.
2. Place your hands lightly either behind or by
the sides of your head, keeping your elbows
out.

Execution
Dumbbell sumo squat 3. Allow your arms to rest on the front of your
body so that the other end of the dumbbell
hangs downward between your legs.

Execution

1. Keeping your arms fixed and your torso

upright, inhale as you lower the dumbbell
toward the floor by flexing your hips and
knees. Descend at least until your thighs are
parallel with the floor.
2. Hold for a count of two.
3. Exhale as you push yourself back up to a
standing position.
4. Repeat.

Starting position

1. Grasp one end of a dumbbell with both

hands.
2. Stand with your feet wide apart and
pointing 30 to 45 degrees out to the sides
(sumo stance).
Dumbbell side bend 2. You can place your free hand behind your
head (as in the illustration), on your hip, or
you can just keep it by your side.

Execution

1. Inhale as you lower the dumbbell by

laterally flexing your waist until you feel a
mild stretch in your side.
2. Exhale as you laterally flex your waist
equally as much in the opposite direction to
raise the dumbbell.
3. Repeat for the prescribed number of
repetitions.
4. Repeat the exercise with your opposite arm.

Starting position

1. Stand holding a dumbbell by your side,

with your elbow very slightly bent.
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 Crunch
squat 3 3 sets –
sets – 15 20 reps
reps
Bicycle
Dumbbell
crunch
Swing 4
3 sets –
set – 15
20 reps
reps
total

Dumbbell
sumo
squat
3 sets – 15
reps Seated
Dumbell dumbbell
side bend calf raise
3 sets – 25 3 sets – 12
reps reps

Standing
dumbbell
one-leg
calf raise
3 sets – 12
reps