Bodyweight Dips
Bodyweight Dips will help tone up the triceps (back of the arm).
Progression:
– Increase number of repetitions.
– Adding weight to the body by using a dipping belt or using a dumbbell.
Regression:
– With legs straight out, place your hands flat on a bench or chair behind you, and lower yourself until your bum nearly touches the floor.
If this is still too difficult, dip with bent knees.
Barbell Squat
Barbell Squats will help tone the quadriceps, hamstrings (thighs) and the glutes (bum).
Progression:
– Adding more weight to the barbell.
– Increasing amount of repetitions.
Regression:
– Bodyweight squats onto a box.
When bodyweight squats become easy, add dumbbells to your squats to increase intensity.
Bent Over Barbell Row
Bent Over Barbell Rows will work all the back muscles and the bicep (front of the arm).
Progression:
– Adding more weight to the barbell.
– Increasing number of repetitions.
Regression:
Single arm dumbbell rows on a bench, put your right knee and hand on the bench, your torso should be horizontal with the floor, pull a dumbbell with your left arm to your chest. Repeat with opposite knees and hands.
Deadlifts
Deadlifts work the entire body, back and legs are the primary muscle groups worked.
Progression:
– Adding more weight to the barbell.
– Increasing number of repetitions.
Regression:
– With the same technique, use a kettle bell for the weighted resistance.
Sumo deadlifts will decrease the range of motion.
Barbell Shoulder Press
The Shoulder Press works the deltoids (shoulders) and the triceps (back of the arm).
Progression:
– Strict Shoulder Press (Keeping the whole body stable and not using legs for momentum).
– Adding more weight to the barbell.
– Increasing number of repetitions.
Regressions:
With the same technique using dumbbells.
Seated dumbbell shoulder press.
