I am Steve Turano and this is my sister Lea. Welcome to this episode the body performance. We are going to give you a more advance home workout of our first video. We going to start off by doing some push ups, this can be done from the knees, if you do not have there for body strength or you can do it from your toes.
If you spread your legs out that makes your upper body a little bit lighter. From there were going to transition to a line fly, hold the dumbbells at arm length and create a hugging motion as you drop your elbows to the floor with all these exercises you will be going to do 10, 12 or 15 reps like last time transitioning from one exercise to the other with out much rest. From there, she is going to do a shoulder press, pressing the dumbbells over head and then dropping down to about a rear level, this can either be done seated or standing. From there she is going to go and do some dumbbell laterals.
Hold the dumbbells in front of her and extends them out to the sides. Do not worry about if your upper body moves a little bit, this will take pressure up your shoulders and rotator cuff. From there she is going to go to the seated triceps extension, she is going to hold one dumbbell in both hands, sit down and extend overhead, dropping it behind your head. If you are animal like my sister and that dumbbell is to light, you can use one arm. From there she is going to a line triceps extension like we got in the previous video.
Holding the dumbbells at arm length dropping them to the sides of her head and extending them upward, 10, 12, 15 reps from there she is going to a line dumbbells pull over, your palms face your toes and you simply hold the dumbbell over your head down to the floor, these great for chest and back as well flattening the stomach. From there she is going to do stand up and do a one row of state of the surface.
The trick is to keep your hand that is on the chair underneath your shoulder while creating a five pot. Again, make sure your foot is on the floors extend out to the side so that you do not tip over, this the great back exercise. From there she is going to grab the other dumbbell and do a dumbbell crawl as in previous video this be done seated or standing, started the palms facing your face and then crawl the dumbbells up 100 times rotating your palms upward.
From there she is going to go right and do some squats is not important if your heels come up to the ground, what is important just is give a nice deep full squat 10, 12, 15 of those. From there she go right into lunch, she gong to lunch with one leg and then the other during 10 to 15 reps with each leg be careful not to have your back need bang the ground. From there she is going to do stiff like bellows.
This is good for handspring rare ends she drops the dumbbells to the knee level and come back up. If you have a bad back you might want not to do this or you try bending your knees by taking some of the pressure off the lower back. From there we are going to go right into a line bridge.
This one more difficult in the last time. Instead keep our feet on the floor we put them on elevated surface like chair or coffee table and simply great job. Again, good for the handsprings and the glues from there she will go right into a crunch since you have been working out for about 4 to 6 weeks, you should go to do 20 to 30 crunches if not more. That way is gentlemen is more advance home work out
Lea: We will see you next time. Love your body.
Transcription by:
Scribe4you Transcription Services