24-Hour Fitness: Meridian

Dumbbell Kickback:

Step 1: Brace one knee and one hand on a flat bench while keeping the other leg flat on the floor. Your back should be flat and your torso should be parallel with the bench.

Step 2: Hold a dumbbell in the free hand with your palm facing inward. Your arm should be bent at a 90 degree angle so that the dumbbell is next to your waist and your upper arm is parallel with the floor. This is your starting position.

Step 3: Without moving your upper arm, exhale and extend your arm completely back so that your entire arm is parallel with the floor and the dumbbell is perpendicular to the floor.

Step 4: Hold for a moment and then slowly reverse the motion back to the starting position.

Step 5: Repeat for a complete set and the switch sides.

Quick Morning Workout

Proper Push-up

Glute Bridge March:

Step 1: Lie down faceup on a mat with with arms down at your sides.

Step 2: Next, with feet flat on the ground, raise your hips up till your body forms a straight line from your knees to your shoulders. Hold this position.

Step 3: Next, raise your left knee up to your chest as far as you
can (hips are still raised up). Pause, lower knee back down, now raise left knee up. Alternate back and forth.

Step 4: Left + right leg = 1 rep.

15 Minute Full Body Dumbbell Workout

Palms-Down One-Arm Seated Wrist Curl:

Step 1: With feet planted slightly wider than shoulder width apart, sit on a flat bench. Hold a dumbbell in your right hand, palm down, with your right wrist resting on your right knee. Your left hand can be on your left thigh, at your side, or grasping the edge of the flat bench. This is your starting position.

Step 2: Inhale as you curl your wrist down, lowering the dumbbell as far as possible without moving your forearm.

Step 3: Exhale as you curl your wrist up, raising the dumbbell as much as you can without moving your forearm.

Step 4: Repeat for a complete set and then switch sides.

Anatomy Of Perfect Push-up

Legs and Abs Workout

Reverse EZ-Bar Curl:

Step 1: Grab an EZ-bar with an overhand grip that is at the second grip position from the center of the EZ-bar.

Step 2: Stand tall with a shoulder-width stance and EZ-bar hanging down in front at arm's length.

Step 3: Begin exercise by slowly curling bar up to your shoulders keeping your upper arms in place and elbows tucked in. Only your forearms should be swinging up/down at your elbows.

Step 4: Pause at the top position and then slowly lower weight back down letting your arms fully straighten out. Repeat reps as necessary.

Incline Dumbbell Fly

Step 1: Grasp a dumbbell in each hand and lie down on an incline bench that is set to an angle of up to 30 degrees.

Step 2: Extend your arms above you with your elbows slightly bent.

Step 3: Rotate your wrists so that the palms of your hands are facing you. This is the starting position.

Step 4: Start to lower your arms to the side while keeping your arms extended. Rotate your wrists until the palms of your hands are facing each other. When you complete the movement, your arms will be by your side with your palms facing the ceiling.

Step 5: Exhale and start to bring the dumbbells back to the starting position by reversing the motion. Rotate your hands so that your pinky fingers are next to each other again.

Step 6: Repeat for the number of reps in your planned set.