AVIDITY FITNESS BLOG

DB Swings

5 x 20 Stand with feet shoulder width apart and hands grasping a DB with palms facing each other Keep shoulders down and back and core engaged for entire movement  Send the hips backwards and swing the DB between your legs keeping the DB close to the groin the whole...

DB Prone Hamstring Curl

4 x 15 reps Start laying prone on a bench with knees close to the edge Grasp the sides of the bench for stability  Start with the DB on the ground, extend the legs & Pinch the dumbbell with your feet  Keep legs and feet squeezed together bend the knees and bring...

DB Romanian Deadlift

4 x 15 reps Slow and controlled (3 seconds down, 1 second up) Stand hip width apart with a dumbbell in each hand Push your hips back, keeping lower back arched Your knees should be slightly bent  Lower your upper body feeling the stretch in the hamstrings The...

DB Sumo Deadlift

3 x 12-15 reps   Stand in a wide stance and have your feet pointed outwards Hold a dumbbell with both arms and have it hang in between your legs Keep chest upright and core engaged and spine straight Send hips back and slowly bend the knees and hips to bring the...

DB Drop Step Lunge

4 x 8-10 reps each leg Start standing upright and feet together  The core should remain engaged the whole movement  Take a step backwards and slowly lower body till the knee hits the ground Once it hits the floor drive upwards and return to starting position ...

DB Deadlift

4 x 12 reps Start upright with feet at hip width stance Keep the dumbbells on the outside of your hips Hinge at the hips to start the movement Throughput the whole movement, keep feet flat and weight over middle of the feet Slowly drop hips till dumbbells touch the...

DB Concentration Curls

4 x 10-12 reps each arm Sit on the side of a bench with legs opened up and your elbow resting on the inner thigh holding a dumbbell with palm facing up Slowly curl the weight up and hold at top for 2 seconds  Slowly bring arm back down to start position and repeat for...

DB Alt. Hammer Curl

4 x 10 each arm   Stand upright with shoulders retracted and core engaged Hold dumbbells with a neutral grip, palms facing inward Keep a neutral grip on the dumbbell and curl the weight  Once the weight is curled perform an isometric hold for 1 second and then...

DB Alt. Bicep Curl

4 x 10 1 Second hold up top, 3 second lowering  Stand upright with shoulders retracted and core engaged  Hold dumbbells with a neutral grip, palms facing inward Being motion with one arm and turn palm upwards as soon as you being motion Curl the dumbbell up and...

Bent Over DB Wide Grip Row

3 x 12 reps Bend over so that body is parallel to the floor  Keep the core engaged, overhand grip with palms facing the floor Perform a bent over row with both arms at the same time but this time angle the arms so that they are at a 45 degree angle from the body This...