4 Easy Exercises You Can Do Anywhere!

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Hi!  I’m Paul O’Brien, one of the personal trainers from Blitz Conditioning.  I thought I would give you a set of exercises that you can do anywhere, try them out and tell me what you think!

Intervals:
Instead of repetitions, try intervals of 30 to 45 seconds of the exercise and 15 seconds of recovery. If you are just starting to exercise, try a 1 minute rest instead of 15 seconds.
Sets:
Try and perform all these exercises one after the other 3 to 5 times.
Frequency:
Do these exercises 2-5 days a week.

1. Reverse Fly (upper back and shoulders)

• Using a pair of dumbbells, stand with your about feet hip-width apart.
• With your knees slightly bent and bending forward at your hips, let your arms hang straight down from your shoulders, palms facing in. Core engaged.

• Raising your arms out to the sides as you squeeze your shoulder blades together. Repeat movement until time is up.

2. Dumbbell Cross Jab (biceps, triceps, front of shoulder, core)

• Standing with your feet a little wider than hip width apart and your knees slightly bent.
• Hold the dumbbells at chest height with your elbows bent, facing down, and palms facing each other.

• Extend your left arm across your body until your weight is lined up with your right shoulder.

• Return to start position and repeat with your right arm. Keep doing this until time is up.

3. Lying Triceps Extension

• Lying on your back on a bench or floor with a pair of dumbbells in your hands above your head, arms straight up and palms facing each other.

• Bending at your elbows only lower the dumbbells until they are at side of your head.

• Hold for a count of 2 and then lift back up to the starting position. Keep going until time is up.

4. Bicep Curl/Shoulder Press

• Standing with a pair of dumbbells in your hands, arm straight down to your side, and palms facing forward.

• Bend at the elbows bringing weights to shoulder height.

• Turn palms facing forward again and then press weights straight up.

• Reverse the steps back to the start and repeat until time is up.

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