Upper Body Workout

Renegade Row With Push-Up
1. Place two dumbbells on the floor about shoulder-width apart. Start at the top of the push-up position with hands on the weights.
2. Row one weight up towards the side of the rib cage (elbow should come just above the surface of the back) in this position, balance on the other hand and both feet. Hold for one second at the top, then return the weight slowly to the start position to repeat on the other side.
3. With the elbows tucked toward the rib cage, bring the chest right above the floor to the bottom of the push-up, then immediately return to the top of the push-up.

Primary Muscles Worked
Shoulders, Core, Chest, Back, Biceps, & Triceps

Front Lateral Raise Combo
1. Stand with soft knees, feet hip-width apart.
2. Hold dumbbells in front the your thighs shoulder-width apart, palms of the hands facing the thighs. This is the start position. Lift both dumbbells to shoulder height with a slight bend in the elbows and palms facing down.
3. From this position, extend arms out to the sides, hold for one second, then lower the weights back to the starting position.

Primary Muscles Worked
Shoulders

Dumbbell Tricep Kickback
1. Stand with dumbbells in each hand, palms facing inward, soft knees, feet hip-width apart.
2. Hinge at the hips with the shoulders back, chest parallel to the floor.
3. Bring the arms in toward the chest with the elbows bent, this is the starting position. Using the triceps, extend only the forearms back pausing at the top just for a moment then return to the start position and repeat.

Primary Muscles Worked
Triceps

Dumbbell Single Leg Bicep Curl
1. With dumbbells at your sides, raise one leg bringing the knee to the hipline to balance. Stand on one leg until all repetitions are complete.
2. Keeping the elbows in toward the rib cage, palms facing up, and the upper arms stationary, curl the weights while contracting the biceps. Continue to raise the weights until biceps are fully contracted and the dumbbells are at shoulder level. Pause briefly at the top then slowly release the arms back down to the side of the body.

Primary Muscles Worked
Biceps & Core

Dumbbell Single Leg Lateral Raise
1. With dumbbells at your sides, raise one leg bringing the knee to the hipline to balance. Stand on one leg until all repetitions are complete.
2. Raise arms out to side (shoulder height) until they are parallel to the floor, then lower with control.

Primary Muscles Worked
Shoulders & Core

2019-04-05T21:20:42+00:00