Move Back
![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.![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.![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.![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.![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.![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.![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.![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.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.
Move Forward
- Aero-Strength Workout
