HEALTH

Aero-Strength Workout
This workout has four super-sets. After every super-set, perform any cardio exercise of your preference for two to three minutes.

DB_Upright_Row_1

Super-set 1: 

DB Upright-Row to Shoulder Press followed by DB Bicep Curl with Leg Up. 

Do two to three minutes of cardio at the end of each super set. Do three super-sets, 10-12 reps.

(Andrew Meade Photography)

DB_Upright_Row_2

DB Upright-Row to Shoulder Press (above, L-R): lift up the dumbbells to shoulder levels, rotate the hands, and extend the arms to do a shoulder press. Keep the back straight, chest up, and core tight.

(Andrew Meade Photography)

DB_Bent_Over_Arms_3

Super set 2:

DB Bent Over Arms Lateral Raise: bend over at the waist at a 45-degree angle, keep the back straight, chest up, and core tight. Have the DB in a neutral position extended at chest level—palms facing each other- and lift them to the side. Contract the muscles of the back.

 

(Andrew Meade Photography)

DB_Overhead_Triceps_4

DB Bent Over Arms Lateral Raise: bend over at the waist at a 45-degree angle, keep the back straight, chest up, and core tight. Have the DB in a neutral position extended at chest level—palms facing each other- and lift them to the side. Contract the muscles of the back.

 

(Andrew Meade Photography)

DB_Row_5

Super set 3: 

DB Row followed by BB Side Lunge. Do two to three minutes of cardio at the end of each super set. Do three super-sets, 10-12 reps.

DB Row: bend at the waist at a 45-degrees angle, keep the chest up, head aligned with the spine, the core tight and shoulders down while you pull in the DB contracting the back muscles.

(Andrew Meade Photography)

BB_Side_Lunge_6

BB Side Lunge: from a standing position take a step wide to the side—diagonal—and flex the hip backward to sit in that leg. Keep the other leg straight so it doesn’t move. Bring the leg in to the starting position, using the glutes and hamstrings.

(Andrew Meade Photography)

BB_Squat_7

Super set 4: 

BB Squat followed by BB Good Morning. Do two to three minutes of cardio at the end of each super set. Do three super-sets, 10-12 reps.

BB Squat: sit back up to a 90-degree angle. Keep the back straight, chest up, and core tight.

(Andrew Meade Photography)

Good_morning_8

Good morning: Bend at your waist while pushing back the hips. Use the hamstrings and the glutes when doing this exercise and not your back. Bend until you can keep good form: back straight, chest up, core tight, and neck aligned with the spine.

(Andrew Meade Photography)

Aero-Strength Workout

This workout has four super-sets. After every super-set, perform any cardio exercise of your preference for two to three minutes.

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