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Week 2 Exercise Tune up Instructions

Lunges
•Stand straight and tall with legs hip width apart.
• Take a dumbbell in each hand and let them hang at your sides.
•Step forward with one leg begin to lower your body until your front knee is about 90 degrees.
Your back knee is lowered as low as possible, close to the floor.
•Push yourself up and step back to beginning position.
•Repeat with opposite leg forward. Continue to alternate.

Squats
•Stand straight and tall with legs a little more than hip width apart.
•Take a dumbbell in each hand and let them hang at your sides.
•begin bending your knees and lowering your body, push back with your hips.
•Keep your upper body straight,
•Lower as far as you can.
•Then raise and repeat.

Chest Flys
•Stand straight and tall with legs hip width apart.
•Take a dumbbell in each hand.
•Bend your elbows at shoulder height and bring the dumbbells together in front of chest.
•Open your arms straight out to the sides.
•Hold for 2 seconds and bend elbows bringing hands back to the chest.

Alternating Dumbbell Curls
•Stand straight and tall with legs hip width apart.
•Take a dumbbell in each hand and let them hang at your sides.
•Bend one arm and bring the dumbbell level with your shouolder.
•Lower that arm and repeat with the opposite arm.
•Continue to alternate arms.

Shoulder Press
•Stand straight and tall with legs hip width apart.
•Take a dumbbell in each hand and bring your hands level with your shoulders.
•Press both arms up until they are straight. Do not lock your elbows.
•Slowly lower back to shoulders.

Lateral Raise
•Stand straight and tall with legs hip width apart.
•Take a dumbbell in each hand and let them hang at your sides.
•Slowly lift each arm straight out to the side
•Keep arms straight. Then lower back to your sides.

Upright Dumbbell Row
•Stand straight and tall with legs hip width apart.
•Take a dumbbell in each hand and let them hang from the shoulders with your hands facing your body.
•Bend at your hips and knees lowering your body.
•Bend your elbows and draw the weights up the side of the body.
•As you bring the weights up turn them to face the sides of the body.
•Your elbows will draw up close to the shoulders.
•Lower slowly.

Triceps Kick Back
•You will need something to place your knee on such as a weight bench or something similar.
•Place one hand and knee of the same side on the bench.
•Take a dumbbell in the outer hand and keep that leg straight on the floor.
•Bend your elbow and draw the dumbbell up by your side.
•Keep your upper arm still and raise the forearm up until your arm is straight.
•Bring your arm back to starting position.
•Repeat with other arm.

Kneeling One Arm Row
•You will need something to place your knee on such as a weight bench or something similar.
•Place one hand and knee of the same side on the bench.
•Take a dumbbell in the outer hand and keep that leg straight on the floor.
•Bend the elbow and move it out to the side.
•Draw the weight up to the side of your chest.
•Lower and repeat on both sides.

Calf Raises with Weight
•Stand straight and tall with legs hip width apart.
•Take a dumbbell in each hand and let your arms hang at your side.
•Stand on a step and raise up on your toes.
•Go up as far as you can pause and lower.


Triceps Overhead Extension
•This can be done seated or standing. Take a dumbbell and hold it with both hands.
•Straighten your arms up over the top of your head.
•Slowly bend your elbows bringing the weight down behind your head.
•Straighten your arms back up over your head.

Front Raises
•Stand straight and tall with legs hip width apart.
•Take a dumbbell in each hand and let your arms hang at your side.
•With your palms facing the floor lift both arms straight out in front of you.
•Lift to shoulder level but not beyond.



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