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This deadlift variety is sure to please the hamstrings (or punish them).
Standing with feet hip-width apart, toes facing forward, and dumbbells at your sides, shift your hips back and slightly bend your knees as you lower the dumbbells toward the floor (keep them angled on the outside of your legs).
Maintain a neutral spine while lowering the weight just until you feel a good stretch in your hamstrings. Come back up to standing, making sure to contract those glutes and hamstrings on the way up.
This one is tougher than it looks but worth the effort. Starting with feet hip-width apart and dumbbells at your sides, place your weight on 1 foot and bend slightly at the knee. Lean forward, lifting the opposite foot straight up into the air behind you.
As you come forward, move the dumbbells from your sides directly over your planted foot. Return to standing position by lowering your back leg as you come up.The dumbbells should return to the sides of your thighs..
Get down in a squat position and hold a dumbbell in each hand outside your ankles, palms facing your feet. With vertical shins and a neutral spine, move upward to a standing position while pulling the dumbbells up.
Next, forcefully drive the dumbbells up toward your shoulders using your hips and legs. As you come in for the catch, squat slightly to bring the weight to your shoulders with a neutral grip (palms facing your body).
Explode the dumbbells off your shoulders overhead. Lower the dumbbells back down.
Stand in a wide-squat stance, holding a dumbbell in your right hand in front of your knees. Drive the dumbbell up, keeping it close to your body, and thrust it up with your hips. When the dumbbell reaches chest height, fully extend your legs.
Squat back down so your body is under the dumbbell. Drive the dumbbell up overhead into full lockout position. This should be one quick movement.
Stand with feet shoulder-width apart, holding a dumbbell with both hands out in front of you. Hike the dumbbell back between your legs, then thrust your hips forward to move the dumbbell up and out to about shoulder height.
Though it is called a swing, this exercises is all on the hips and glutes.
Stand up straight with a slight bend in your knees, feet shoulder-width apart. Hold the dumbbells straight out in front of your knees with your palms facing in, maintaining a neutral spine with your chest up.
Keeping your arms straight, explode upward, fully extending your hips, knees, and ankles while shrugging your shoulders up. Next, pull the dumbbells up toward the top of your chest, close to your body, keeping elbows slightly higher than wrists.
Start this one with feet hip-width apart, holding dumbbells on your shoulders with a neutral grip and elbows up. Next, hinge back, keeping your back straight like you’re sitting on an imaginary bench (come on, work with us here).
Lower your body until your hips are below your knees. Complete the move by driving through your hips as you come back up to standing position.
Stand with feet hip-width apart, holding a dumbbell sideways with both hands. Extend left leg out in front of you and squat down on right leg, moving the dumbbell straight out.
Go all the way down (and we mean all the way down) until your butt touches your ankle. Return to starting position and repeat for reps on both sides..
Hold a dumbbell in each hand. Prop your left foot on a bench and plant your right foot on the floor into a wide split stance.
Lunge straight down, keeping your front leg linear and your spine rigid. Come down until your knee hovers above the floor, then push back up to starting position and repeat for reps on both sides.
Standing with feet shoulder-width apart and dumbbells at your sides, take a big step to the side with your left foot, pushing your hips back and lowering your body into a deep lunge position.
As you come down, move the dumbbells straight down to the floor so that your chest comes over your left knee. Return to starting position and repeat for reps on both sides.
Stand 6 inches from a bench with a dumbbell in each hand. Place your entire left foot onto the bench as you step up. Drive through left heel, bringing right leg up to hip height.
Lower back down to starting position and step back with your left foot into a deep lunge. Be sure to track your right knee over your ankle at a 90-degree angle. Repeat for reps on both sides.
Find a GHD machine and, from starting position, lean over with hips flexed as far as they will go.
Grab a dumbbell and position it under your chin so it looks like a bowtie. Relax all your back muscles and pull up with your glutes. Come up to slight hyperextension, then return to starting position.