Slim and tone your whole body with this super effective dumbbell workout
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Hi, I'm Meagan Hoffman and welcome to the fastest way to sculpt work out. Before we get started, you need a few things. You're going to need a mat. You're going to need a chair and three sets dumbbells, a light, medium and heavy set. We’re going to do eight exercises. So let’s get started. So we’re going to have you grab your heavy weights and we’re going to start off with a squat. Okay, so standing on your arm, you're going to have your feet about shoulder distance apart, nice tall shoulder, and strong posture, pull that tummy in and you're going to sit down nice and low just like you're sitting into a chair and return to a standing position. Each time you lower down make sure you're sitting through your heels trying to get those thighs parallel to the ground. Going 10 to 12 times, tuck your tummy in each time you sit down. This whole exercise is about drop sets. So what that means is you're going to do the first set eight to 12 times. Then you're going to go to a lighter weight and do as many repetitions as you can for each of these exercises. Good! All right so, done some legs now. Time to take it down to the arms and we’re going to do the chest press. Okay, so sit on your amt. again, feet are going to be about shoulder width apart. Go ahead and lie back. And before we get started, go ahead and [place your and right underneath your back. You want to make sure that your belly is tucked in and that there are no spaces. You want to really, really draw those abdominals into the amt. start your hands out about a 90-degree angle. Start in the broad part of an A. Almost think about it as the outfit. So we’re going up into the narrow, down into the wide. Going 10 to 12 reps, working your chest, now your shoulders, now your triceps, getting all three muscles in one simple exercise. Good! Remember that second set is going to be a lighter weight as many repetitions as you can do. There we go. All right, so we’ve done some legs, we’ve done some chest. Now, we’re going to do your back. We’re going to do the bent over roll. So grab your chair for this next exercise. Grab your chair. You want to make sure that you out it on to a nice stable surface, nothing too slippery. Your mat is good. And grab your medium to heavy weights for this exercise. One knee, one hand, again. I'm going to peek at you. You're going to peek out. Two to three feet down in front so that you have a nice neutral spine. Pull your tummy in, place your hand all the way down getting that elbow up nice and high to the ceiling, making sure that there is no rotation. Both shoulders face the floor and now we’re going to switch sides and do the same thing 10 to 12 on the other side. So many things but you’ll look fabulous in no time, 10 to 12. Don’t forget you got to do the other side too. So we’ve done your legs, your chest, your back, really getting into it. Now, we’re going to do the overhead press. So you're going to grab your light to medium weights for this next exercise. Okay, I got the light to medium weight, the overhead press. Feet are going to be about shoulder distance apart. Sit down just a little bit, nice, gentle knees, tummy your touche under so that your back is protected, your abdominals are engaged, weights are going to start right about shoulder level. Don’t rest them, there is no rest yet. Right here, press straight up overhead. So just like in the chest press when you did that A position, same thing. Go wide on the down, exhale, return all the way down. Tuck that tummy in, don’t forget to breathe though. You got to suck in and still breathe. Good! Straight up overhead suing those triceps at the very top, good! All right working those shoulders, sexy strong shoulders. So we’re going to move on into the reverse fly. You're going to grab your chair again and now you're going to grab your light to medium weights as well, so same ones. With this one, you actually need to sit down. Not for that long though because we still have a couple of exercises left. So
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