Push-Up

With your body parallel to the floor in push-up position, place your hands slightly wider than shoulder-width apart. Keep your abs locked on tight. Keeping your body rigid and your elbows close to your sides, lower yourself down towards the floor, and then push powerfully through your hands back to full-arm extension.

INCLINE DUMBBELL CHEST PRESS

Lie back on an incline bench with a dumbbell in each hand. From the starting position with the dumbbells parallel with your chest, exhale as you push the dumbbells up with your chest. Bring your arms to a full extension and hold for a second, then slowly lower back to the starting position. Tip: Lower the weights twice as slow as raising them.

DUMBBELL BENCH PRESS

Lie flat on the bench holding each dumbbell above you at arm’s length. Keep your head, torso and hips pressed onto the bench. Keep your back slightly arched. Slowly bend your elbows and lower the dumbbells to each side of your chest. Pause, and then straighten your elbows to return the weights to starting position.

FLAT BENCH DUMBBELL FLY

Lie flat on the bench and bring the weights together above your chest, palms facing each other. Maintain a bend in your elbows as you arc your arms out to the sides and down, stretching the pectorals. Pull the weights back to starting position, in a hugging motion.

ROPE PUSHDOWN

Standing with your feet shoulder-width apart and knees slightly bent; grab the cable-pulley rope attachment with an overhand grip. Leaning slightly forward, position your elbows close to your sides, keeping a 90-degree angle between the forearm and biceps. Press the rope attachment down towards the ground, flexing your triceps as you go until your arms are fully extended. Pause at the bottom and squeeze your triceps before returning to the starting position.

TWO-HAND DUMBBELL EXTENSION

Grab the dumbbell by overlapping your hands around the handle, then press overhead until your arms are fully extended. Slowly lower the dumbbell to the base of your neck and repeat.

DIP

Sit on the edge of a workout bench, with your hands gripping the edge of the bench at shoulder width. Place your feet together on the floor as far out as comfortable, then slide your backside off the bench, supporting your weight with your arms. Keeping your elbows locked, lower your body until your upper arms are parallel to the floor. Then, push yourself back up to the starting point.

CARDIO:

STAIR OR ELLIPTICAL INTERVAL – 30 MINUTES

INTERVAL TRAINING – workouts in which you alternate periods of high-intensity exercise with low-intensity recovery periods.