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standardmoves:

Push Up with Tricep Pull
3 sets of 15 reps
Juan Lombo
Come to plank pose, top of a pushup, resting on and holding a dumbbell in each hand anywhere from 8 to 20lbs. Start to lower down, keeping the elbows close to the body, performing a tricep pushup. Press back up to plank and pull the elbow up towards the sky, lifting the weight off of the ground, for the tricep pull. Make sure to keep the hips squared towards the floor, so not to use momentum, but instead using the strength of the core and arms. Place the weight back down, perform another pushup, then lift the other weight up. That was one rep. Continue this move, going for 12 – 15 reps. Rest and repeat.
Good for arm and core strength and toning. Balance and coordination.
Standard Moves presented by PUMA.

standardmoves:

Push Up with Tricep Pull

3 sets of 15 reps

Juan Lombo

Come to plank pose, top of a pushup, resting on and holding a dumbbell in each hand anywhere from 8 to 20lbs. Start to lower down, keeping the elbows close to the body, performing a tricep pushup. Press back up to plank and pull the elbow up towards the sky, lifting the weight off of the ground, for the tricep pull. Make sure to keep the hips squared towards the floor, so not to use momentum, but instead using the strength of the core and arms. Place the weight back down, perform another pushup, then lift the other weight up. That was one rep. Continue this move, going for 12 – 15 reps. Rest and repeat.

Good for arm and core strength and toning. Balance and coordination.

Standard Moves presented by PUMA.

the-exercist:

Plie Squat with Lateral Arm Raise

This multitasking move will target your thighs and biceps at the same time.

Stand with legs wide and toes pointed outward slightly. Hold a pair of dumbbells in your hands with your arms straight and your palms facing down.
Bend your knees until they are over your ankles while raising arms to just below shoulder height. Arms should be in line with your legs — you should see the weights in your peripheral vision.
Straighten your legs, and lower your arms simultaneously.
Complete three sets of 12 to 15 reps.

the-exercist:

Plie Squat with Lateral Arm Raise

This multitasking move will target your thighs and biceps at the same time.

  • Stand with legs wide and toes pointed outward slightly. Hold a pair of dumbbells in your hands with your arms straight and your palms facing down.
  • Bend your knees until they are over your ankles while raising arms to just below shoulder height. Arms should be in line with your legs — you should see the weights in your peripheral vision.
  • Straighten your legs, and lower your arms simultaneously.
  • Complete three sets of 12 to 15 reps.

(Source: fitsugar.com)

standardmoves:

Chest Flys
Juan Lombo
3 sets of 15 reps 

Start standing, holding a dumbbell in each hand anywhere from 5 to 20lbs. Step the feet hips width distance apart and begin to squat down  bringing weight into heels. Engage the core and lean the torso forward to a 45 degree angle, arms down by the sides, rotating the palms to face each other. Put a slight bend in the elbows and lift the arms out to the sides, squeezing the shoulder blades together and keeping a slight lift in the chest and chin. Return the arms back to center, squeezing the weights toward the midline, using resistance. That was one rep. Continue this, going for 12-15 reps. Repeat for 2 more sets.
Good for upper back strength, strengthen and tones the arms and thighs. 

Standard Moves presented by PUMA.

standardmoves:

Chest Flys

Juan Lombo

3 sets of 15 reps 

Start standing, holding a dumbbell in each hand anywhere from 5 to 20lbs. Step the feet hips width distance apart and begin to squat down  bringing weight into heels. Engage the core and lean the torso forward to a 45 degree angle, arms down by the sides, rotating the palms to face each other. Put a slight bend in the elbows and lift the arms out to the sides, squeezing the shoulder blades together and keeping a slight lift in the chest and chin. Return the arms back to center, squeezing the weights toward the midline, using resistance. That was one rep. Continue this, going for 12-15 reps. Repeat for 2 more sets.

Good for upper back strength, strengthen and tones the arms and thighs. 

Standard Moves presented by PUMA.

the-exercist:

Asymmetrical Push-Up

The different hand positions work different muscles in the chest and arms. Do try to catch a little air as you move your hands from side to side to work toward a plyometric push-up.
Start in a plank on your knees. Move your left hand out to the side, then bend both elbows lowering your torso toward the mat. Straighten your arms to return to plank. This completes one rep.
Switch your hands, bringing in the left hand while stepping the right hand wide — this is where you should try jump off your hands. Perform a push-up.

the-exercist:

Asymmetrical Push-Up

The different hand positions work different muscles in the chest and arms. Do try to catch a little air as you move your hands from side to side to work toward a plyometric push-up.

  • Start in a plank on your knees. Move your left hand out to the side, then bend both elbows lowering your torso toward the mat. Straighten your arms to return to plank. This completes one rep.
  • Switch your hands, bringing in the left hand while stepping the right hand wide — this is where you should try jump off your hands. Perform a push-up.

(Source: fitsugar.com)

the-exercist:

Deadlift with Front Row

Stand upright holding your dumbbells in each hand, arms at your sides, with your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights as far as possible without rounding your back, which should remain straight.
Squeeze your glutes to return to sanding, keeping your back straight. Once you’re standing, pull the weights up the front of your body, bringing them to your chin with elbows going wide. Lower the weights to complete one rep.

the-exercist:

Deadlift with Front Row

  • Stand upright holding your dumbbells in each hand, arms at your sides, with your knees slightly bent.
  • Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights as far as possible without rounding your back, which should remain straight.
  • Squeeze your glutes to return to sanding, keeping your back straight. Once you’re standing, pull the weights up the front of your body, bringing them to your chin with elbows going wide. Lower the weights to complete one rep.

(Source: fitsugar.com)

the-exercist:

Plank with Bunny Hop

Begin in a plank position with feet touching.
Pull your abs in, and jump your feet to the right bringing your knees toward your right elbow. Your torso will twist to the right.
Jump your feet back to plank, to complete one rep.

the-exercist:

Plank with Bunny Hop

  • Begin in a plank position with feet touching.
  • Pull your abs in, and jump your feet to the right bringing your knees toward your right elbow. Your torso will twist to the right.
  • Jump your feet back to plank, to complete one rep.

(Source: fitsugar.com)

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