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Foundation3, dumbbells

Foundation3, dumbbells — a progression from Foundation1, resistance training with dumbbells [ID: workout03]

Exercises

First time: Do 1 set, 12 reps for each exercise, with a light weight

Video demos: Scroll down to the "Little help" section for a video demo of each exercise.

Dumbbell (DB) exercises:

  1. Crunch with DB (abs) - crunch while holding one dumbbell over your chest, crunch.htm
  2. Squat with DB (glutes) - two dumbbells, squat.htm
  3. Deadlift with DB (core) - two dumbbells, deadlift.htm
  4. DB curl+press combo (upper body) - use two dumbbells, db_curl_and_press.htm
  5. Your choice!   (optional)
  6. Your choice!   (optional)

Start with a weight that is mildly challenging after 12 reps. It's easy to add on weight later.

Popular member choices for dumbbell exercises include: 1) DB chest press, 2) DB row, 3) DB triceps kickback.

Details

For every exercise: Good posture with strong core muscles (abs, glutes).

Complete reps at a slow, controlled pace. But maintain a fast pace between sets (15-30 seconds rest).

You can change the order of these exercises if you like.

Start with a light weight where you can complete 12 reps. It's easy to add weight over time.

Progression: For each exercise, add weight while maintaining your number of reps. Lean and mean!

Little help

Here are video demonstrations of all the dumbbell exercises above. Yes!

Detailed foundation algorithm instructions are here, nasm.htm#algorithm

What is your "core"? Answer: hint.htm#core


Source: YMCA Northwest Florida, www.youtube.com/watch?v=22dN1hdBqk0