Basic Weight Workout
Overhead Triceps Extension--Tones Back of Arms |
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REGISTER FOR TRAINING
I did these workouts on the beach in south Florida, but these whole-body workouts can be done anywhere!
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WOOD CHOPS
Start with ONE good heavy dumbbell or object that you can easily grasp with both hands. With a wide-footed stance, swing the weight up overhead but not behind you. Extend fully upward, decelerating your momentum at the top of this movement. In other words, put on the brakes. |
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Next, lower the weight down low between the legs while keeping the chest up, eyes level with the horizon, and SQUAT as though you are reaching the hips back to sit down. Maintain a good arch in the low back.
Note: the wider the stance the greater the turnout from the ankle for the foot position. |
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SIDE CHOPS
Progress this series with a variation that starts with a TRICEPS extension lowering the weight behind the head, fully expandind the chest and rib cage area. Proceed to extend the arms fully upward and resume the chopping motion. |
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When the weight is at the mid-chest level, change the pattern with a side swing just past the outside of the thigh. A natural pivot will occur with the back foot, resembling a lunge position. Decelerate your momentum with control at this end point in the movement.
Return to the start point and repeat or alternate from right to left for a challenge in core control and balance. See DEMO for video. |
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1-ARM CHEST PRESS
Once you have mastered two-sided movements, progress to single sided. The challenge is to maintain balance and control while following the same movement pattern as you would with both sides loaded. Additional benefits can be felt in the core while compensating for the uneven load. |
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PULLOVER
Take one weight in both hands as though performing a chopping motion while lying down. Starting position is vertical from the shoulder line and stopping point is parallel to the ground (or less depending on one's flexibility.) The Pullover is a good general all-purpose movement for both chest and back adding emphasis to the triceps and core.
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BICEP CURLS
Simple dumbbell curls can be done simultaneously or alternating. Vary your hand hold position by starting with palms in at the bottom and "supinating" to palm up at the top (as shown). Perform a few sets with a "Hammer" grip. Challenge your core and balance by varying your stance and progress to a one-leg balance while performing the curling movement. |
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ONE-ARM ROW
As functional as the chop, the rowing movement can be done with a progression that takes you from the most stable position to the one shown here. Avoid mechanical bending and straightening of the working arm, rather following a curved arch that starts directly below the shoulder and finishes at the top of the hip. Finish with the elbow into the side and the shoulder blades together. |
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OVERHEAD PRESS (shown below) |
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Holding the weight over the shoulder, press upward into a full arm extension directly overhead maintaining the arm alongside the ear. Alternating allows you to focus on the effort while observing a slight side bending action to the spine engaging the back. |
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| Vary your handhold with palms facing front. |
Perform a few sets with both sides pressing simultaneously. |
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LUNGES
The Lunge features many variations that will continue to challenge even the most conditioned exerciser. Lunges will sculpt and strengthen the lower body and core. Some variations can even include upper body. Every avid exerciser knows the value of Lunges. |
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Squats - The squat is often called "the King of exercises" because it is capable of inducing more and faster muscle growth than any other exercise. It is a competitive lift in powerlifting and an essential movement in the sport of weightlifting. Squats are performed frequently in everyday movements such as sitting down and rising out of seats. This makes the squat a very important movement to do efficiently. The exercise's main emphasis is on the quadriceps and the glutes, but it also involves the hamstrings, the calves, and lower back. |
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One-Arm Side Press is pictured here and represents one of many variations to be performed with or without weight. |
Single Dumbbell Weight Training
That's all you need to do a complete body workout that includes exercise variations for all your muscle groups. What's more is that you can easily carry one light dumbbell OF 8-15 LBS. wherever you want to go for an OUTDOOR ADVENTURE!
Outdoor exercise is THE biggest buzz in the fitness industry today because it is so motivating and inspiring.
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