Dumbbell Calf Jump- Dip your knees so they’re bent about 45 degrees, and jump as high as you can. Point your toes straight down to the floor when you jump.
- Allow your knees to bend 45 degrees when you land, then immediately jump and point your toes again. 2 or 3 sets of 5 or 6 reps
45-Degree Traveling Lunge
- Grab a pair of dumbbells and hold them at your sides. Stand with your feet hip-width apart at one end of your house or the gym; you need room to walk forward about 16 to 20 steps.
- Step forward with your left foot at a 45-degree angle and lower your body so your right thigh is perpendicular to the floor and your left knee is bent 90 degrees. Your right knee should also bend and almost touch the floor.
- Stand and bring your right foot up next to your left, then repeat with the right leg lunging forward at a 45-degree angle. That’s one repetition. 2 or 3 sets of 10-12 reps
Group 6
Twisting Standing Dumbbell Shoulder Press
- Stand holding a pair of dumbbells just outside your shoulders at jaw level, palms facing in.
- Press the dumbbells overhead as you twist to your right.
- Lower the dumbbells to your shoulders as you twist back to the center, then twist to the left as you press the weights upward again.
- If you end the set with an odd number of repetitions, start the next set by twisting to the side opposite the one you finished on in the previous set. 2 or 3 sets of 6-10 reps
Pronated Lat Pulldown
- Standing with your feet hip-width apart, grab a pair of dumbbells and hold them down at your sides at arm’s length.
- Grab the bar with a shoulder width, overhand grip.
- Moving only your arms, pull the bar down to your chest by squeezing your shoulder blades together.
- Pause, then slowly return to the starting position. 2 or 3 sets of 10-12 reps
