Body part: Full body/integrated
Hold a dumbbell in each hand with a tight, firm grip and the palms facing down, and allow the arms to rest along the sides of the body so the dumbbells are next to each hip. Keep the back straight and walk a specified, pre-determined distance. Once reaching the end, turn around and return to the starting point.
Body part: Back, butt/hips, full body/integrated, legs – thighs
Starting Position: Stand with your feet slightly wider than hip-width, facing outward or turned slightly outwards while holding a dumbbell in each hand by your sides, with palms facing inwards. Depress and retract your scapulae (pull shoulders down and back).
Stiffen your core and abdominal muscles (“bracing”) to stabilize your spine. Curl the dumbbells to a starting position where they rest on the front edge of your shoulders or just in front of your shoulders. Hold your chest up and out, tilt your head slightly up, and shift your weight over your heels.
Downward Phase: Start the downward phase by first shifting your hips backwards then downwards to create a hinge-like movement at your knees. As you lower your hips the knees will then start to shift forward slowly, but try to control the amount of forward translation (movement) of the tibia (shinbone). Attempt to keep your back flat.
Continue to lower yourself until your thighs are parallel or almost parallel with the floor, or until your heels begin to lift off the floor, or until your torso begins to round or flex forward. Monitor your feet, ankles and knees, ensuring that the feet don’t move, the ankles do not collapse in or out and the knees remain aligned over the second toe.
Lowered Position: From the front, the knees should continue to remain aligned over the second toe and body weight should be evenly distributed over both feet. From the side, the position of the tibia (shinbone) and torso should be parallel with each other and the low back should appear flat or showing the beginning of some rounding.
Upward Phase: While maintaining your back, chest and head-up position, exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor and knees aligned over the second toe. Continue extending until you reach your starting position.
Technique is very important in this lift. The tendency is to hold the tibia (shinbone) too vertical which forces you to lean your torso too far forward. Using a mirror for feedback, shift your tibia forward while keeping your heels on the floor, then bring your torso upright back (moving it more upright), but do so from the hips and not through the low back. Squeeze your abdominals to help prevent excess arching in the back with this correction.
Body part: Arms, full body/integrated, shoulders
Stand with the feet hip-width apart, hold one dumbbell in each hand with the palms facing up, and the elbows close to the rib cage. Sink back into the hips and press the left foot into the ground to turn to the right, keep the left elbow bent and perform an uppercut with the left arm, bringing the left elbow to shoulder-height. Slowly lower the left arm and turn back to the center. Push the right foot into the ground to turn the left hip while swinging the right arm up in an uppercut.
Squat to overhead raise
Body part: Abs, full body/integrated, legs – thighs, shoulders
Hold one dumbbell lengthwise in both hands so that each hand is holding a weighted end, and place the feet about shoulder-width apart. With the arms straight down, slowly bend at the hips and keep the back straight while lowering into a squat keeping the weight between both legs. At the bottom of the squat push both feet into the ground to return to standing, and keep the arms straight while swinging the weight straight in front of the body to finish with it over the head. Lower the dumbbell back down in front of the body to return to the starting position.
Body part: Full body/integrated
Hold one dumbbell in a tight, firm grip with the palms facing down in the left hand, and allow the arm to rest along the left side of the body so the dumbbell is next to the left hip. Keep the back straight and walk for a specified, pre-determined distance. Once at the end, turn around and return to the starting point. Switch arms and repeat the walk.