Place your feet shoulder-width apart. Bend your knees and lean your upper body forward from the hips up.
keep your spine neutral and do not bend your lower back. The hands should be straight under the shoulders.
Now bend your elbows back while raising your arms to the sides of your chest (shoulder blades should be pulling towards each other).
Slowly lower the weights with a controlled movement and feel the tension in your triceps.
Repeat 15 times.
SQUATS WITH DUMBBELLS ON SHOULDERS
Stand up, holding a pair of dumbbells over your shoulders.
Keep your head up, tighten your abs, push your hips back and bend your knees.
Slowly lower your body until you are squatting, with your hands at your sides.
Hold this position for a few seconds.
Next, push up to the starting position.
Perform between 8 and 12 repetitions.
ARM OVERHEAD PRESS
Stand with your feet shoulder-width apart.
Grab the dumbbells with your palms facing up.
Raise both arms first to shoulder height and then up, above your head.
Lower your arms carefully to the starting position.
Do 20 repetitions.
BULGARIAN SPLIT SQUAT
Adopt a split stance with your right foot forward and your left foot elevated on a bench placed behind you.
old a dumbbell in each hand with your elbows close to your body.
Inhale and lower your left knee (back knee) toward the floor while keeping your torso upright.
Exhale and push your right foot (front foot) toward the ground to return to the starting position.
Complete 10 repetitions and then change legs. Complete three sets with each leg.
You have to start standing with your legs wider than hip-width apart and with both hands holding the kettlebell between your legs and then you have to bend your knees slightly.
Next, you have to lean your chest forward, and swing the kettlebell again between your legs and then push your hips forward until you are in a standing position. And then, simultaneously, throw your arms straight in front of you while maintaining a firm grip on the dumbbell and repeat.
You have to make sure you are pushing your hips back and forth; These are push-ups, not squats.