Strength Workout 1

Squat to Press

Stand with feet shoulder width apart and weights at shoulders. Squat and as you stand press weights up towards ceiling.

Deadlift Curl to Press

Stand with feet shoulder width apart, arms are straight and at your sides with weights. Push hips back while extending chest forward to lower torso towards floor (keep back flat) keep hands moving down the outer thigh to knees. Reverse movement to stand, then curls weights to shoulders and press them up to ceiling at the top of the movement. 

Triceps Extensions

Hinge at hips bringing torso towards the floor with a flat back. With arms close to torso and hands starting near armpits, upper arm parallel to the floor, fully extend arms then return to starting position. 

Reverse Flies

Hinge at hips bringing torso towards the floor with a flat back. Let arms hang straight towards floor, palms facing each other.Lift weights out to side keeping a slight bend in elbow until arms are parallel to floor.

Side lunge with a Reach

Stand with feet together and weights at your side. Take a big step to your right, landing on your heel first. Push your hips back, sitting into your right hip. Reach weights towards floor. Push off right heel to return to starting position.

Reverse Lunge with Curls

Begin standing with feet together holding a weight in each hand at your side. Step backward with your right leg and lower right knee towards the floor keeping torso upright. Push off right foot to return to starting position and raise weights up towards shoulders to perform a biceps curl.

Otis Up

Begin on your back with knees bent. Hold a weight in both hands above head near on the floor. Flex at hips and sit up while reaching weight up to ceiling. Reverse the movement slowly lowering one vertebra at a time.

Make it harder! To progress movement extend legs out straight on floor to perform exercise.

Torso Twist

Sit on floor with knees bent, slightly leaning back. Hold a weight at chest with both hands. Twist torso to the right bringing weight towards floor, then rotate all the way to the left.

Make it harder! To progress movement, lift heels off floor.