Helpful Terminology




[glossary-terms]

Weighted Lunge

Hold dumbbells (or kettlebells) in the Rack Position or at your sides and lunge forward or backwards.

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Shoulder Press

This movement may be performed either seated or standing, and can utilize dumbbells (or other weights such as barbells or kettlebells). Dumbbells and kettlebells allow

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Seated Bicep Curl

Sit on the edge of a flat bench with a dumbbell in each hand and the arms fully extended, with your palms facing your body.

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Pull-up

With your palms facing away from the body, grab a pull-up bar with your hands (about shoulder distance apart). Hang from the bar, staying active

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Weighted Lunge

Hold dumbbells (or kettlebells) in the Rack Position or at your sides and lunge forward or backwards.

Shoulder Press

This movement may be performed either seated or standing, and can utilize dumbbells (or other weights such as barbells or kettlebells). Dumbbells and kettlebells allow for a more natural shoulder position. From a standing position with dumbbells, stand with your feet under your hips and the dumbbells next to your shoulders with the hands facing forward. Take a deep breath in, engage the quads, glutes and abdominals, and press the dumbbells straight up until they touch at the top. Lower the dumbbells down, maintaining control the entire time.

Seated Bicep Curl

Sit on the edge of a flat bench with a dumbbell in each hand and the arms fully extended, with your palms facing your body. Maintaining little to no movement in the upper arms, curl the arms up, turning the palms away from each other as you do then slowly return the dumbbells to the starting position.

Reverse Lunge With Weights

Stand holding a pair of dumbbells with your feet together. Keep your shoulders back and down and your head up. Take a step backward with one leg, landing the ball of your foot on the ground, bending both knees and lowering your back knee to the floor (if you can do it with control). If not, stop before you lose control. Stand back up, driving through the mid-foot and heel of your front leg and the ball of the foot of your back leg. Return to a standing position and do the same thing on the opposite leg. For the safety of your knee, the knee of the front leg should stay over the ankle, and should never track out past the toes and should not fall inward. If this happens to you, try to lighten up the weight or use no weights at all.

Pull-up

With your palms facing away from the body, grab a pull-up bar with your hands (about shoulder distance apart). Hang from the bar, staying active in the shoulder girdle. Pull yourself up towards the bar until your chest almost touches the bar. Maintain a neutral body position throughout this movement, engaging the abs, glutes and quads the entire time. There are many variations of the pull-up, so feel free to experiment.

Overhead Walking Lunge

Hold a dumbbell (or a plate or kettlebell) over your head with two hands and lunge forward, alternating legs each step.

Lateral Raise

Pick up a pair of dumbbells and stand with torso vertical, with the arms slightly bent and the palms facing in. Without swinging the dumbbells, and with hands tilted slightly forward, lift the dumbbells until your arms are parallel to the floor. Lower the dumbbells back to the starting position. You may perform this standing or seated. Always choose a weight that allows you to maintain proper form.

Active Recovery

During your rest or recovery period, continue to move by shaking out your legs or arms to help your body pump blood and oxygen back

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Air Squat

Begin with your feet shoulder distance apart, with the toes pointing slightly away from each other. Send your hips down, and then back until your

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Bear Crawl

Begin on your hands and knees with your hands directly under your shoulders and the knees right under the hips. Lifting your knees to about

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Bent Over Row

Stand with feet hip to shoulder distance apart. Bend at the waist, maintaining a flat (neutral) back position. Hold two dumbbells directly under your shoulders.

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