Schoulders and Abs

Description

Notes: *** The Shoulder presses can be replaced by handstand pushups if you want to work on bodyweight skills. (be very careful when doing this alternative, always begin with the assisted variant and always put a pillow under your head when you're trying this skill!) *** The bicycle kicks should be done as slow as possible to get the best results, do 15-30 reps based on your strength (touching left and right counts as one rep (so 15 times left, 15 times right) *** For a better explanation of the hip lifts, check :http://www.abs-exercise-advice.com/vertical-leg-crunch.html *** Begin the plank hold with reps of one minute, try to do the hold as long as possible in the last rep and use that time as a base for your following workout.

Exercise Routine

Adobe Flash player is required.	Shoulder Press - Dumbbell, Palms-In Raise two dumbbells to shoulder height. Lock legs and hips. Keep your elbows in and your palms facing in. Press dumbbells to shoulder height. Return slowly to starting position. Can also be done seate...Raise two dumbbells to shoulder height. Lock legs and hips. Keep your elbows in and your palms facing in. Press dumbbells to shoulder height. Return slowly to starting position. Can also be done seated, or with one dumbbell at a time. Exercise description by Bodybuilding.com (less) Routine: Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps
Adobe Flash player is required.	Side Lateral Raise Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight...Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weights out and up to the sides until they are slightly higher than shoulder level. Then slowly lower them to your sides. It's important to keep your palms turned downward as you lift the dumbbells so that your shoulders, rather than your biceps, do the work. Make sure you lift the dumbbells on the way up rather than "swinging" them up. Don't lean forward! Keep the dumbbells at your sides. Exercise description by Bodybuilding.com (less) Routine: Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps
Adobe Flash player is required.	Front Dumbbell Raise Hold each dumbbell down by your sidess so that your palms are facing in towards your body. Suck your stomach in and hold it tight throughout the whole movement, this will activate your core and protec...Hold each dumbbell down by your sidess so that your palms are facing in towards your body. Suck your stomach in and hold it tight throughout the whole movement, this will activate your core and protect your back. Slowly raise the weights up in front of your body keeping your arms straight. When the weights get to shoulder level you have reached the highest point. Slowly and in a controlled manner lower the weights back to the starting position. You have completed one rep. In this exercise do not swing your body to get the weights up, your upper body should not move at all. Do not pick weights that are too heavy start light and build up. Exercise description by Hugo Saner. (less) Routine: Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps
Adobe Flash player is required.	Rear Delt Raise - Dumbbell, Bent-Over Bend over with your back as close to parallel with the floor as you can. Hold dumbbells with your arms straight down and your elbows locked. Raise the dumbbells out to shoulder height, even with your ...Bend over with your back as close to parallel with the floor as you can. Hold dumbbells with your arms straight down and your elbows locked. Raise the dumbbells out to shoulder height, even with your ears. Do NOT swing the dumbbells up. Keep your body rigid and your head steady. Exercise description by Bodybuilding.com (less) Routine: Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps
	Bicycle Kicks Lying on your back raise your feet off the ground with your knees bent. Keeping your stomach tight begin to peddle your feet as if riding a bicycle. Make sure to keep your lower back flat on the flo...Lying on your back raise your feet off the ground with your knees bent. Keeping your stomach tight begin to peddle your feet as if riding a bicycle. Make sure to keep your lower back flat on the floor. Exercise description and photo by Michael Diebler. (less) Routine: Set 1: 15 reps Set 2: 15 reps Set 3: 15 reps
	Hip Lifts Lay down on the floor flat. Press your lower back into the floor and raise your legs straight up in the air. Rest your head on the floor and press your hips off the ground reaching your feet towards t...Lay down on the floor flat. Press your lower back into the floor and raise your legs straight up in the air. Rest your head on the floor and press your hips off the ground reaching your feet towards the ceiling by tightening your stomach. Reach as high as you can and slowly lower back down and repeat. Exercise description and photo by Michael Diebler. (less) Routine: Set 1: 15 reps Set 2: 15 reps Set 3: 15 reps
	Plank Hold Lying face down on the floor tuck your toes into the ground and place your elbows on the ground to the side of your body. Keeping a tight stomach raise your body up off the ground and hold this positi...Lying face down on the floor tuck your toes into the ground and place your elbows on the ground to the side of your body. Keeping a tight stomach raise your body up off the ground and hold this position. Exercise description and photo by Michael Diebler. (less) Routine: Set 1: 1 reps Set 2: 1 reps Set 3: 1 reps