web 2.0

Exercise Descriptions – Intermediate Workout A

Dumbbell Squat

• Stand with your feet just greater than shoulder-width apart.
• Start the movement at the hip joint. Push your hips backward and “sit back”.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• Push with your glutes, hamstrings, and quadriceps to return to the start position.
• For the dumbbell squat, hold a dumbbell in each hand on the outside of your legs.
• Do NOT round your lower back. I am not letting my back round in the photo.

Elevated Pushups


• Keep the abs braced and body in a straight line from knees to shoulders.
• Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobic step. Hands are slightly wider than shoulder width apart (normal push-up width).
• Slowly lower yourself down until you are 2 inches off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.

DB Row


• Rest the left hand and left knee on a flat bench, lean over and keep the back flat.
• Hold the dumbbell in the right hand in full extension and slowly row it up to the lower abdomen.
• Keep the low back tensed in a neutral position and the elbow tight to the side.
• Do NOT round your lower back. I am not letting my back round in the photo.

Stability Ball Leg Curl

• Lie on your back with the soles of your feet on a medium-sized Stability Ball.
• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. Bridge your hips up by contracting your glutes.
• Keep your abs braced and contract your hamstrings and slowly curl the ball back towards your hips while keeping your hips bridged.
• Pause and slowly return the ball to the start position while keeping the hips bridged.
Split Squat with Front Foot Elevated
• Stand with your feet shoulder-width apart. Step forward with your right leg, taking a slightly larger than normal step, and put it on a 6-inch riser.
• Press the front of your left foot into the ground and use it to help keep your balance. The left knee should also be bent.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Lower your body until your right thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push up to the upright position, but don’t step back. Stay in a split-squat stance.
• Perform all reps for one leg and then switch.

DB Rear-Deltoid Lateral Raise

• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Stand with your knees bent slightly and your upper body bent parallel to floor.
• Perform a lateral raise, lifting the dumbbells up and out to the side.