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~ Triceps Kickback~ Bench press with dumbbells
~ Lateral Raise
~ Chest Fly
~ Triceps Extension
~ Standing Shoulder Press (for challenge, squat while doing your press)
~ Pushup-position Row
~ Front Raise
Before beginning your workout, grab some water and do a 4 to 5 minute warm up. For these workouts, I use my 10 and 15 pound dumbbells. Can't afford weights?....use cans, or a gallon of water (1 gallon = 8 pounds). I suggest 3 sets of 10 reps or 2 sets of 15 reps for each exercise. For beginners, no weights or light weights is best and be consistent to build strength for your dormant muscles; no less than 2 times per week and no more than 3 times per week. Really take your time with your workouts, feel your muscles working. Don't cheat yourself in letting momentum set your pace!! Maintain good posture and squeeze your glutes during each exercise. Breathe! If it hurts, STOP! You don't want to hurt yourself! If you want a little cardio to break up the exercises, jump rope between every other exercise. Have fun with it!! When your workout is complete, stretch. You can do this!!
*Working on getting pix of each exercise. If there are any exercises you don't know, you should be able to find them on YouTube.*
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