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A-
Monday-Chest
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Lie on your back, knees bent and feet flat on the floor, holding dumbbells, with arms bent, bring elbows in line with shoulders on the floor. Exhale as you slowly press dumbbells toward the ceiling, keeping elbows slightly bent. Hold for one second. Inhale as you slowly return to the starting position. Do 12 repetitions (one set), then 12 exercise B-Back; alternate between the two for a total of four sets each. |
Stand tall with your feet shoulder-width apart, arms at your sides, abdominals tight. Hold dumbbells with your elbows slightly bent. Exhale as you slowly lift dumbbells out to the sides until they slightly above shoulder level and your palms face the floor. Hold for one second. Inhale as you slowly lower your arms to the starting position. Do 12 repetitions (one set), then 12 exercise B-Abdominals; alternate between the two for a total of four sets each. |
A-Tuesday-shoulder
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A- Wednesday-Triceps
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Lie on your back, knee bent and feet flat on the floor. Hold dumbbells so they are next to your ears and your elbows are pointing up. Exhale as you slowly raise dumbbells toward the ceiling, extending your arms but keeping your elbows slightly bent. Hold for one second. Inhale as you slowly lower dumbbells to the starting position. Do 12 repetitions (one set), then 12 exercise B-Biceps; alternate between the two for a total of four sets each. |
Lie on your back with your arms straight and palms on the floor; place your heels on the seat of the chair. Exhale as you contract the back of your thighs to press your butt toward the ceiling. Hold it for one second. Inhale as you slowly lower to the starting position. Do 12 repetitions (one set), then 12 exercise B-Quadriceps; alternate between the two for a total of four sets each. |
A- Thursday- Hamstrings
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A-Friday-Calves
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Stand with your feet shoulder-width apart, and hold dumbbells with arms at your sides; don't lock your elbows. Keeping your chest out, your shoulder blades rolled back and down, and your abdominals tight, exhale as you slowly rise onto your tiptoes. Hold for one second. Inhale as you slowly lower yourself to the starting position. Do 12 repetitions (one set) immediately following the first set of exercise (B; Butt); alternate between the two for a total of four sets each. |
Lie on your left side with your forearm supporting your upper body, left leg extended and right leg bent (right foot behind the left leg). keeping your left leg straight, exhale as you slowly lift it as high as you can. Hold for one second. Inhale as you slowly lower to the starting position. Do 12 repetitions with the left leg, then 12 with right (one set). Then 12 repetitions of exercise B-outer thighs |
A-Saturday-Inner thighs
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B. Tuesday-Abdominals
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Lie on your back with your knee bent and feet flat on the floor. make a fist with one hand and place it between your chin and collarbone; grasp that wrist with the other hand. Without moving your lower body, exhale and slowly curl your upper torso until your shoulder blades are off the ground. Hold for one second. Inhale as you slowly lower yourself to the starting position. Do 12 repetitions (one set) immediately following the first set of exercise (A; shoulder); alternate between the two for a total of four sets each. |
Lean forward in a chair, holding dumbbells with arms extended, elbows slightly bent. Exhale as you slowly bend your elbows, pulling them toward the ceiling. When the dumbbells reach the tops of your thighs, hold for one second. Inhale as you slowly lower the dumbbells back down. Do 12 repetitions (one set) immediately following the first set of exercise (A; chest ); alternate between the two for a total of four sets each. |
B. Monday - Back
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B. Thursday - Quadriceps
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Stand with your feet slightly more than shoulder-width apart and your arms at your sides. Keeping your back straight and your abdominals tight, push your butt out as if you were lowering yourself on to the chair (don't let your knees extend past your toes). Rest your hands on your thighs. Hold for one second. Inhale as you slowly stand up again. Do 12 repetitions immediately following the first set of exercise A (hamstrings); alternate between the two for a total of four sets each. |
Stand with your feet shoulder-width apart and your arms at your sides. Hold dumbbells with your palms facing forward. Exhale and, keeping the elbows close to your sides, curl both arms up, bringing your palms toward your biceps, until elbows are just past a 90 degree angle. Hold for one second. Inhale as you slowly uncurl back to the starting position. Do 12 repetitions immediately following the first set of exercise A (triceps); alternate between the two for a total of four sets each. |
B-Wednesday-Biceps
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B- Saturday-Outer Thighs
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Kneel on all fours with back straight and your head up, your palms flat on the floor pointing forward. Keeping bent at a 90 degree angle, exhale as you raise your right leg out to the side. Hold for one second. Inhale as you slowly lower to the starting position. Do 12 repetitions with the right leg then 12 with left leg (one set) immediately following the first set of exercise A (hamstrings); alternate between the two for a total of four sets each.
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Kneel on all fours with your head up. Keeping your left leg bent, raise it behind you so your thigh is in line with your torso. Exhale as you slowly push your left foot toward the ceiling. Hold for one second. Inhale as you slowly lower your leg until thigh is back in line with your torso. Do 12 repetitions with the left leg then 12 with right leg (one set) immediately following the first set of exercise A (calves); alternate between the two for a total of four sets each.
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B- Friday-Butt
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