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EXERCISE CHART DUMBBELL 4KG HEX

WARM UP

1. SHOULDER CIRCLES 2. HIP CIRCLES 3. AIR SQUATS

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Stand with feet shoulder width apart, place hands Stand with feet shoulder width apart, bring one Stand with feet shoulder width apart, take the on shoulders and move elbows in a large circle in knee across the midline of the body and circle it arms outstretched in front of the body at shoulder either direction. outwards tracing a large circle with the knee. height and sit down to 90 degrees at the knees. Return to start postion and repeat on the other Keep the weight in the heels and push back up to side. standing.

ISOLATED EXERCISES

UPPER BODY INTEGRATED EXERCISES

4A. SHOULDER PRESS 4B. THRUSTER ROTATION 5A. UPRIGHT ROW 5B. CLEAN

Stand with feet shoulder width apart, palms facing Holding dumbbells at shoulder height and palms Stand with feet shoulder width apart, palms facing Repeat the Upright Row but drive the movement forward. Push the dumbbells from shoulder height facing inward, sit into a 90 degree squat. Stand backward. Pull the dumbbells from a low up through the legs. When the dumbbells are at to overhead and return to start position. and push the dumbbells over head whilst turning straight-arm position to just beneath the chin, chest height, rapidly lower the hips and drop the the torso. Alternate each side. keeping elbows high and wrists straight. elbows flipping the dumbbells so the wrists are facing forward.

6A. BENT OVER ROW 6B. SINGLE LEG ROW 7A. TORSO ROTATION 7B. WOOD CHOP

Stand with feet shoulder width apart, slightly bent Stand on one leg with the hips square. Perform the Stand with feet shoulder width apart, hold one Stand with feet shoulder width apart, hold one knees and palms facing in. Bend from hips until Bent Over Row (6A) on one leg. Repeat other side. dumbbell at shoulder height in front of the body dumbbell cross-body at the hip allowing the torso dumbbells reach just below knees. Draw elbows and twist towards each side. to rotate. Move the dumbbell from the low position back to pull dumbbells towards your hip bone and to a diagonal high position. Allow the foot to pivot return to start positoin. for added range. Repeat other side.

8A. BICEP CURL 8B. LATERAL LUNGE 9A. TRICEP EXTENSION 9B. PLANK KICKBACKS

Stand with feet shoulder width apart, palms facing Stand with feet together, dumbbells in starting Stand with feet shoulder width apart, grab one Assume Plank position with dumbbells under the forward and elbows by the ribcage. Bring the bicep curl position. Step to the side and drop into dumbbell with both hands and push it overhead. shoulders and hips inline with the body. Lift one dumbbells from the low extended arm position to a lunge whilst performing a bicep curl. Push back Keep the elbows in and lower the dumbbell behind elbow to the ribcage and push the dumbbell the top of the shoulders and return to start to standing position and release the curl. Repeat the head before returning to the top. backward before returning to the ribs and ground. position. on other side. Repeat on other side.

Available in Australia exclusively through BIG W stores or online at www.bigw.com.au. the shouldersstay down.Returntostart. to dumbbells just below shoulderheightensuring in. Keep a slight elbowbendandraise the Stand with feet palmsfacing width apart, shoulder to standingpostion. back. Use the hamstrings and lower back to return Maintain slightlybent knees, avoid roundingthe the reachhip untilthe dumbbells the mid-shin. slightly bent, palms facing backwards. Tip from Stand with feet with knees shoulder width apart and core bracedtoreturn tostanding. at the knees. Keep weightinthe heels, chest proud shoulder height,palms facing in. Sit to 90 degrees Stand with feet dumbbells at shoulder width apart, the otherside. using the frontPush back to start leg. Repeat on forwards anddrop theback knee toward thefloor. restingpalms facingin.Step onshoulders, Stand with feet dumbbells shoulder widthapart, 13A. ROMANDEADLIFT

WORKOUTS 10A. LATERALRAISE 1 LLeg RLeg LLeg RLeg N/A 15(Tone only) 15 15 or 15 5A 15 2 2 1 Orientation 1 Repetitions/Time Exercise Repeat thecircuit 2x: 14A. SQUAT 12A. LUNGE LOWER BODY WARM UP MINUTES 5 change sides. straight Return arm to thecentrepunch. and one arm whilst acrosspushing the body ina facing in. Sit into a 90 degree squat and stand Hold dumbbellsat shoulder heightwith palms repetition. standing onone leg. Change legs after each Repeat the RomanDeadlift (13A) technique returning inbetweeneachsquat. tostart Repeat at twelvethe start. andtwoo’clock the dumbbell onthe floor at ten o’clock. Return to asinglelegsquat,simultaneouslytouch Perform Stand in oppositehand. on oneleg,dumbbell height. Return to start andrepeatheight. Returntostart onotherside. the floor, simultaneouslylift the arms to shoulder and dropon the diagonal theback knee towards elbows bentat 90 degrees.hand, Step backward Stand withfeetin each dumbbell widthapart, hip

13B. SINGLELEGDEADLIFT 12B. CURTSYLUNGE 14B. CLOCKSQUAT 10B. SQUATPUNCH B Eachside N/A Repeat thesequence x1 5 Repeat theabove circuit x3 N/A 7B Eachside N/A 4A 10 10 Repeat theabove circuit x3 N/A 13A 10 12B 14A 10 N/A Repeat theabove circuit x3 N/A 8A 10 9 6A 10 N/A Repeat theabove circuit x3 9B Orientation 11A 10 Repetitions/Time Exercise depending ontheexercise. and “down” or“in” for two Use atempof“up” or“out” forone TONE ZONE INTEGRATED EXERCISES ISOLATED EXERCISES TONE MINUTES 30

and repeat. to meet in linewith the mid-chest. Slowly lower directly above the elbows. Push the dumbbells up Elbows just below shoulderheightandwrists Lie on your back with a dumbbell in each hand. twisting motion. core bracedandthetorsomoving inanatural alternating arms forwardpunching keeping the palms in.Extend height, at shoulder each hand Stand with feet dumbbells in shoulder width apart, simultaneously. Repeatonotherside. leg. Jump onto other side and rotate the torso position whilst rotating the torso across the front dumbbell at chest height. Move into a lunge Stand with feet one holding hip width apart the sideofbodyandrepeat. the arms pushing overhead. Return dumbbells to are Return tostand,whilst width apart. hip Jump thelegsback to thefrontso they ofthe body jumpthe legs back into a plank. width apart); placing dumbbellsonthe floor (arms shoulder Stand in each with hand. Benddown dumbbells 15. BURPEETOFRONTRISE out of10. Intensity shouldbearound 7 BURN ZONE 7 45sec(15rest) N/A 45sec (15secrest) Alternatesides Repeat theabove circuit x1 45sec(15rest) N/A 17A 14B 45sec(15rest) N/A 10B 45sec(15rest) Alternatesides Repeat theabove circuit x1 45sec(15rest) Alternatelegs 18A 13B 45sec(15rest) N/A 11B 45sec(15rest) Alternate sides Repeat theabove circuit x1 45sec(15rest) Alternate sides 16A 6B 45sec(30rest) N/A 8B 45sec(15rest) N/A Repeat theabove circuit x1 45sec(15rest) N/A 15A 6B Orientation 4B Repetitions/Time Exercise 19. JUMPINGLUNGES 11A. CHESTPRESS BURN 17. JABS INTEGRATED CARDIO MINUTES 30

legs. high before returning to the floor andswapping each other. thechest Perform press keeping hips high andraise one leg so the thighs are in line with Set up ChesPress (11A) position.Push the hips running andreaching motion. overhead. As you swap legs , swap arms in a height andtakein apunch hand theopposite at shoulder height,palms in. Lift one knee to hip Stand with feet together, dumbbells in each hand your torsototheleft. direction. Repeat byto the jumping right, turning the left whilst turning your torso in the opposite dumbbell at chest height. Do a low jump to face Stand withfeet in anarrowthe stance holding eyes forward throughout themovement. returning Keep to the start. the chest lifted and towardbefore thefloor feet jumping together, a low squat position. Allowthe dumbbells to lower hand, palms in. Jump the feet out wide and sit into with feetin each dumbbells Start hip widthapart, 11B. BRIDGECHESTPRESS out of10. Intensity shouldratearound 8to9 SHRED ZONE 6 e N/A 60sec Repeat thesequencex3 N/A 45sec(15rest) N/A 9 45sec(15rest) N/A Active recovery: 45sec(15rest) N/A 16 17 60sec 19 45sec(15rest) N/A 8 45sec(15rest) N/A Active recovery: 45sec(15rest) N/A 15 18 Orientation 20 Repetitions/Time Exercise 16. SUMOSQUATJACKS WITH OVERHEADPRESS 18. HIGHKNEERUNS www.michellebridges.com.au 20. TWISTER SHRED MINUTES 30