The No More Excuses Diet (63 page)

DB STANDING TRICEP EXTENSION

Standing with your feet together and a slight bend in your knees, position one dumbbell over your head with both hands under the inner plate (heart-shaped grip). With your elbows over your head, lower your forearms behind your upper arms by flexing your elbows. Raise the dumbbell over your head while keeping your elbows steady and close to your ears.

BW CHAIR TRICEPS DIP

Place your palms on the edge of a chair and extend your feet forward. Lower your body by bending your arms until a slight stretch is felt in your chest or shoulders, or your rear end touches the floor. Raise your body by extending your arms without locking your elbows.

DB ONE-LEGGED OVERHEAD TRICEP EXTENSION

Engage your core and hold a dumbbell over your head with two hands. Balance yourself and slowly raise one foot off the ground. Bend/lower your arms approximately 90 degrees, then extend straight up and repeat.

KNEELING RB LAT PULL-DOWN

Loop a resistance band over a high stationary object. Kneel facing the resistance band. With your arms extended overhead, hands wider than shoulder-width apart, grab the handles with both hands. Pull your hands down, squeezing your shoulder blades together, until your hands are around chest height. Slowly release.

STANDING DB BENT-OVER BACK ROW

With a dumbbell on either side of you, stand with your feet slightly apart. Grab the dumbbells with your palms facing inward. With your knees slightly bent, bend at your waist and let the dumbbells hang down in front of you. In a slow, controlled movement, pull the dumbbells up to your lower abdomen and squeeze your back at the top. Slowly lower the dumbbells until your arms are fully extended.

LYING BACK HIP EXTENSION

Lie on your back with your feet on the floor, your knees bent, and your arms by your side, palms down. Raise your hips up, squeezing your glutes and engaging your core. Hold for several seconds, then return to the starting position.

DB DEAD LIFT