Welcome To Day 11

1. Bicep Curl with Dumbbell or Bands · 12 to 15 reps

·   Begin standing with your torso upright and a dumbbell or band handle in each hand being held at arm’s length. The elbows should be close to your torso.

·   While holding the upper arm stationary, curl the weights or bands while contracting the biceps. Only the forearms should move. Your wrist should rotate so that you have a palms up grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.

·   Slowly bend the knees and lower your legs until your thighs are parallel to the floor.

·   Return to the starting position and repeat.

SUPERSET WITH

2. Seated Bent Over Dumbbell Flys · 12 to 15 reps

– Start off sitting on the end of a flat bench or a stability ball with your feet together on the floor in front of you and a dumbbell in each hand.

·   Bend down so that your chest is rested upon your thighs and position the dumbbells underneath your legs.

·   Slowly elevate the dumbbells up and out to around head level and squeeze your shoulders.

·   Hold for a count then return back to the starting position.

·   Repeat.

SUPERSET WITH

1. Jumping Jacks ( 25 beginners or 40 intermediate to advanced)

·   Stand with feet together, knees slightly bent, and arms to sides. Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead.

·   Jump again while lower arms and returning legs to mid-line.

·   Repeat.

Take A 45 Seconds Rest/Water Break

Repeat One To Two More Times.

4. Hammer Curl (With Dumbbells or Bands) · 12 To 15 Reps.

·   Stand up with your torso upright and a dumbbell on each hand or bands being held at arm’s length. The elbows should be close to the torso.

·   The palms of the hands should be facing your torso. This will be your starting position.

·   Now, while holding your upper arm stationary, curl the weight or band forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell or band is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps.

Tip: Focus on keeping the elbow stationary and only moving your forearm.

·   After the brief pause, inhale slowly begin the lower the dumbbells or bands back down to the starting position.

·   Repeat.

SUPERSET WITH

1. Superman One Leg and Opposite Arm, Alternating Sides · Hold For 5 Seconds & Switch For a Total Of 8 Times · (4 each side).

·   – To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.

·   Simultaneously raise one arm, opposite leg, and chest off of the floor and hold this contraction for 5 seconds.

Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement.

·   Slowly begin to lower your arm, leg and chest back down to the starting position.

·   Repeat other side.

2. Beginners Do 20 High Knee Jumps, Intermediate To Advanced Do 30.

Take A 45 Seconds Rest

Repeat One To Two More Times.

3. Seated Concentrated Curl · 12 To 15 Reps

·   – Sit down on a flat bench or stability ball with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.

·   – Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.

·   While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.

Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.

·   Slowly begin to bring the dumbbells back to starting position as your breathe in.

·   Repeat then switch arm.

SUPERSET WITH

4. If Machine Is Available · Wide Grip Pull-Down or Bent Over Dumbbell Back Row · 12 To 15 Reps.

·   With a dumbbell in each hand or bands (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor.

Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.

·   While keeping the torso stationary, lift the dumbbells or bands to your side (as you breathe out), keeping the elbows close to the body. On the top contracted position, squeeze the back muscles and hold for a second.

·   Slowly lower the weight or band again to the starting position.

·   Repeat.

5. Beginners Do 10 Jump Lunges, Intermediate To Advanced Do 20.

·   Stand with your feet together, elbows bent ninety degrees. Lunge forward with your right foot.

·   Jump straight up as you thrust your arms forward, elbows still bent. Switch legs in mid air, like a scissor

·  Repeat switching legs again.

Take A 45 Second Rest

Repeat One To Two More Times

Drink Water In Between Sets

Do Not forget To Do Some Stretching As Well