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TOP 10 WORKOUTS

Warm Up First

benefits

Before you commit to any form of workout routine, it is absolutely vital that you take the time to properly warm up before training. Warming up before training is important because it helps improve your flexibility and mobility, and helps reduce the risk of injury. By stretching the muscles before training, you help to increase muscle fiber elasticity. This is important because it means that the muscle fibers are far less-likely to rip and tear. A good warm up will also increase your core body temperature and will potentially improve your athletic performance. Warming up boosts circulation, which in turn means more blood flows around the body. This ensures that more oxygen and nutrients can be carried around the body and be fed to the awaiting muscle cells. The more energy they have, the harder the muscles can work when you’re training.

Running for 5 min

20 Head rotation

10 Hip rotation 

10 Knee bends

30 knee lifts

Mountain Climber Ball

how to

Assume a pushup position with your arms completely straight, but place your hands on a Swiss ball instead of the floor. Your body should form a straight line from your head to your ankles. Tighten your core and hold it that way for the duration of the exercise. Lift one foot off the floor and slowly raise your knee as close to your chest as you can without changing your lower-back posture. Then repeat with your other leg. Alternate back and forth for 30 seconds. If that's too hard, place your hands on the floor or a bench.

Offset Dumbbell Lunge

how to

Hold a dumbbell in your right hand next to your shoulder, with your arm bent [A]. Step forward with your right leg and lower your body until your right knee is bent at least 90 degrees and your left knee nearly touches the floor [B]. Push yourself back to the starting position. That's one rep. Do all your reps, then repeat with your left leg, while holding the weight in your left hand.

Single leg dumbbell deadlift

how to

Grab a pair of dumbbells with an overhand grip and hold them at arm's length in front of your thighs. Stand with your feet shoulder-width apart and knees slightly bent. Now raise one leg off the floor [A]. Without changing the bend in your knee, keep your back naturally arched, bend at your hips, and lower your torso until it's almost parallel to the floor [B]. Pause, then squeeze your glutes, thrust your hips forward, and raise your torso back to the starting position.

Ball Lying Triceps Extension

how to

Grab a pair of dumbbells and lie on your back on a Swiss ball that your middle and upper back are on the ball. Raise your hips so your body forms a straight line from your knees to your shoulders. Hold the dumbbells over your forehead, with your arms straight and your palms facing each other [A]. Without moving your upper arms, bend your elbows and lower the dumbbells until your forearms are beyond parallel to the floor [B]. Pause, then lift the weights back to the start.

Side Plank

how to

Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds. Turn around so that you’re lying on your right side and repeat.

Cardio Intervals

how to

Choose any piece of cardio equipment (elliptical, jump rope, treadmill, bike, etc) and repeat the following pattern 10 times total: 3 minutes at 50 percent of your maximum effort 20 seconds at 75 percent of your maximum effort 10 seconds at your absolute maximum effort

Split Stance Dumbbell Curl

how to

Grab a pair of dumbbells and place one foot in front of you on a bench or step that's just higher than knee level. Let the dumbbells hang at arm's length next to your sides, your palms facing forward [A]. Without moving your upper arms, bend your elbows and curl the dumbbells toward your shoulders [B]. Pause, then slowly lower the weights back to the start.

Split Stance Dumbbell Curl

how to

Grab a pair of dumbbells and place one foot in front of you on a bench or step that's just higher than knee level. Let the dumbbells hang at arm's length next to your sides, your palms facing forward [A]. Without moving your upper arms, bend your elbows and curl the dumbbells toward your shoulders [B]. Pause, then slowly lower the weights back to the start.

Split Stance Dumbbell Curl

how to

Grab a pair of dumbbells and place one foot in front of you on a bench or step that's just higher than knee level. Let the dumbbells hang at arm's length next to your sides, your palms facing forward [A]. Without moving your upper arms, bend your elbows and curl the dumbbells toward your shoulders [B]. Pause, then slowly lower the weights back to the start.

Split Stance Dumbbell Curl

how to

Grab a pair of dumbbells and place one foot in front of you on a bench or step that's just higher than knee level. Let the dumbbells hang at arm's length next to your sides, your palms facing forward [A]. Without moving your upper arms, bend your elbows and curl the dumbbells toward your shoulders [B]. Pause, then slowly lower the weights back to the start.