November Challenge ~~ Nov 9th -- Nov 15th
cpanus
Posts: 20,323 Member
Pick up your dumbbells and let's do it again!!
Five Easy Dumbbell Exercises - borrowed from POPSUGAR
If you're committed to seeing a change in your shape, strength training needs to be a part of your life. There's no need to throw yourself into the weight room right away, if you're a little intimidated. Instead, opt for these five easy-to-follow and effective dumbbell exercises that will help sculpt your arms and build your confidence.
1 Skull Crushers
• Grab a set of dumbbells, and start by lying on your back with the knees bent.
• With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
• Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
• Lift your arms back to starting position. This is one rep.
2 Bicep Curl and Overhead Press
• Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.
• Stabilize your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
• Bend the elbows coming back to the end of your bicep curl, then straighten the arms coming back to the starting position to complete one rep.
3 Upright Row
• Stand with your feet hip distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. The shoulders should be over your pelvis, with knees slightly bent.
• Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
• Slowly lower them to the starting position. This counts as one rep.
4 Overhead Triceps Extensions
• Stand with your feet hip-distance apart.
• Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
• Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
5 Bent-Over Row
• Lean forward and bend both knees, remembering to keep a flat back.
• Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
• Slowly lower the weights back to the starting position to complete one rep.
Do these five exercise at least two times.
Let's have some fun with the weights!! Watch your head!
Let me know what you think. Have a great week!
Chris
Five Easy Dumbbell Exercises - borrowed from POPSUGAR
If you're committed to seeing a change in your shape, strength training needs to be a part of your life. There's no need to throw yourself into the weight room right away, if you're a little intimidated. Instead, opt for these five easy-to-follow and effective dumbbell exercises that will help sculpt your arms and build your confidence.
1 Skull Crushers
• Grab a set of dumbbells, and start by lying on your back with the knees bent.
• With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
• Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
• Lift your arms back to starting position. This is one rep.
2 Bicep Curl and Overhead Press
• Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.
• Stabilize your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
• Bend the elbows coming back to the end of your bicep curl, then straighten the arms coming back to the starting position to complete one rep.
3 Upright Row
• Stand with your feet hip distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. The shoulders should be over your pelvis, with knees slightly bent.
• Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
• Slowly lower them to the starting position. This counts as one rep.
4 Overhead Triceps Extensions
• Stand with your feet hip-distance apart.
• Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
• Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
5 Bent-Over Row
• Lean forward and bend both knees, remembering to keep a flat back.
• Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
• Slowly lower the weights back to the starting position to complete one rep.
Do these five exercise at least two times.
Let's have some fun with the weights!! Watch your head!
Let me know what you think. Have a great week!
Chris
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Replies
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This is going to be a great week!!
Chris0 -
Hi, got some walking in today!0
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Awesome Clara!
Thanks for the skull crushers Chris. You know what I like.
Shelley0 -
I am strong inside and out!
Great job, Clara!
Shelley, I'm so glad you're happy with the skull crushers! And about that bag of chocolate...
Paula, I hope you are enjoying your time with your mom.
Walked in the sprinkles this morning. It started then stopped about four times while I was out there. Never hit the ground the first time! As if it evaporated on the way down or something! But about 20 minutes after I got home it poured for a little bit! Perfect timing! Then I got on the bike then I went to 1st grade. A good day!
So I managed 6.68 miles for 12,745 steps and 12.75 miles on the bike in 45 minutes. Eating is good...Down 1.8 from last Monday!
I hope you are all having a great time!
Chris
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Chris walking in the the rain would be so fun.
And the bag of chocolates was empty all to soon. ROTFLMBO
SHELLEY0 -
Good morning ladies. I am headed to the airport for our trip to the Dominican. Can't wait to see the sun! Have a great week. I hope the wifi at the resort is good so I can check in ocassionally.
Take care,
Kathy0 -
Change my mind, change my body.
Have fun, Kathy!!
Walked in the cold wind this morning...only had myself to complain to...boring!!! then got on the bike then went to 1st grade.
Managed 6.73 miles for 12,725 steps and 12.02 miles on the recumbent in 45 minutes. Watched part of a movie w/my DH who was on the treadmill. My legs are so sore!!
Hope you all have a fab Wednesday. DDD has the day off from school, so we're walking in the morning and hitting the gym in the evening.
Tomorrow, my friends!
Chris0 -
Kathy think of us while you are in the sunshine! Enjoy and have lots of fun.
Chris I know how boring a walk can be.
It is always better to have a friend to walk with. But it is also better to do something than wish you had! Great job.
I only was able to get in 30 minutes today. I am alone tonight. Rocky went to South Dakota to get a buffalo. Then it will be a quick trip home and to a processor. He and his friend sure eat alot of red meat. I prefer chicken. Rocky always cooks me an entire steak. And the boys are always happy to help me clean my plate!
So I added another small fish to "Al's" tank. I will be watching to see how he behaves with this one. I really do not want to get rid of him.
But I will if I must. At least I was able to feed the fire fish today. And ordered a pound of live black worms.
I have the next five days off. And I think I will skip weights and pushups tonight. Back is killing me. I am sure it is from them pushups! My DD is coming for breakfast in the morning. This will be fun. Biscuits, eggs and bacon. Oh and hot tea. I think I would mess up coffee so that is a no go. I do not drink the stuff.
Pom poms up everyone!
Shelley
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I got this!
You're so right, Shelley!! I'd much rather walk w/someone. Did you talk to "Al" in your mom voice and if that didn't work, did you talk to him in your "work" voice? He better behave himself. I hope you have fun on your five days off! Cool stuff! How is Timmy doing?
Went out early and walked w/DDD then got on the bike then shopped then hit the gym early this evening w/DDD and our trainer. Killer workout! Egad! I'm sore already!
Managed 6.12 miles for 13,364 steps, 12.85 miles on the bike in 45 mins, and 60 minutes at the gym. It's been a good day!
Chris0 -
Hi Kathy, Hope you're having a blast!
Shelley, I hope your fishies learn to live in peace. It isn't just us humans, is it...
Chris, Your life sounds so nice! Long walks and DH, DDD, Bean and Grimm... :bigsmile:
Haven't been working out - sorry! But the five pounds stayed off. Would like another 10 lost but am happy.
Best to you all!
:flowerforyou: Paula0 -
Chris are you caught up on Grimm? Love it. Am is still being a stinker. Rearrangements of rock work to be done tomorrow. Timmy is ok. Today he wanted to go on the park path that is closed off. Really did not want to leave it. Kept sneaking off. Hopefully they open it up soon. Had to use my mommy voice on him. Glad you had a great workout. Someday I might get a personal trainer. But I have you!
Paula Nice to see those pounds staying off. Now get moving you slacker.
And I sure hope I can get them fish to behave. So frustrating.
Back to pretending I am retired for a few days.
So tired. Night all
Shelley0 -
Took the boys for another nice walk today. It was a bit nippy (30). But they all had so much fun. Have a great week everyone.
Shelley0 -
I'm almost there!
Shelley, I've watched the first episode of Grimm for this season. I might be behind two episodes now. Found a new series...AGENT X...Sunday at 9 p.m. on TNT for us. Yeah...pretty easy on the eyes, I must say.
Paula, I love my life right now. I'm glad you're maintaining. I'm getting back there.
We took Bean out this morning. He had a great time! Full body-wags!! Then I got on the bike then I went to 1st grade.
I managed 3.72 miles for 8,113 steps and 13.20 bike miles in 45 mins watching the second episode of Agent X. Time well spent!!!
TTYL
Chris0 -
Don't get TNT will have to google it.
Chris, nobody else is describing the walk, but I did a bunch today anyway. It was fun, especially now that i've discovered how to get photos.
Yes ma'am, Sgt. Shelley! Off my duff, ma'am! Wore flats today, so at lunch I just walked to McD's and back. Over a mile each way. :bigsmile: Now if your mommy voice would only work on Al too!
:flowerforyou: Paula0 -
I know how badly I want this.
Paula you did a great job updating the walk. Nobody else is doing it except us and that makes me unhappy, so I stopped. There are only a few miles left and they can just announce it like they did the last time. Are you joining the other challenge? Shelley and I are on the same team. It starts Sunday or Monday. Hoping that will be fun.
Today was our day off...weighed in . I'm down 2.4 pounds from Nov 1st. That makes me happy. Helped DDD in her classroom this afternoon.
Going to the gym tomorrow morning, walking w/DH and Bean then getting on the bike. It should be a nice day, but they are talking rain tomorrow night...ya never know.
Later, my friends.
Chris
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I have no idea where you are all getting your wonderful ideas for the walks. I just read your description and look at all the photos.
Nice job getting off your duff Paula. Do join Chris and I. Pretty please.
Ok ladies off to bed. I have been feeling awful all day. Not sure how much good I will be tomorrow. I did move some of the rocks in the aquarium. Maybe Al will be nicer. His worms arrive Tuesday. Went through a different company. For $2.00 more I get another 1/2 pound. Much better deal. Oh I also printed off lots of pictures of fire fish and taped them all over the tank. Hope that confuses Al!
Shelley0 -
Make this time count!
Shelley, Paula has a wonderful way with words.
Hit the gym w/DDD for 40 minutes then walked w/DH and Bean for a bit. Slowly getting Bean back to his old walking time. Then I got on the bike for an hour then I went to the store. Now I'm going to read.
I managed 4.14 miles for 9,045 steps, 40 min gym workout, and 60 mins on the recumbent for 16.75 miles. A good day.
Tomorrow, ladies!
Chris0 -
Thank you Chris.
Sounds like I need to start working out next week to stay on my horse. :ohwell:
:flowerforyou: Paula
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Paula does that mean that you have joined us? Must go check.
Chris awesome going. Bean is needed, that is his motivation. I read loads today. And napped. I have been feeling poorly the last few days. But today I just had no oomph. Throat was really sore. Lots of warm tea.
Walked the boys, took the cat for his glucose testing and did a load of laundry. Then I did nothing. Crash was at 99. Not bad really. He seems to be doing well for an old diabetic kitty.
:yawn:
Shelley0 -
I'm back...wonderful vacation but not without drama (Delta) got home a day late. I will tell you about it later. I'm headed out to see 2 makeup matches caused by the rain in Atlanta. Going to surprise my team.
Got on the scale and I'm actually down...but that has happened before and the weight gain shows next week. You will be proud of me...I asked for a 3rd floor walk up for exercise.
Sad news...I lost my Fitbit...have no clue where? my days logged has reset. The wifi was terrible.
Paula - my neighbor just brought over my mail. I have a package from you...thank you so much!
Shelley - hope you're feeling better.
Chris - awesome walks as usual.
Back later.
Good to be home.
Kathy0 -
DDD and I got hair cuts this morning then went to Best Buy to buy an new computer for DH...his got fried somehow. Told him I needed more Grimm and Castle. So he needs to transfer everything from the fried unit to teh bigger-faster better unit. His computer actually lasted a long, long time, so not complaints here. However, come to find out that I'm two seasons behind on Castle!!! Got a lot of biking to do! Must go now!
TTYS
Chris0 -
It'll get easier!
Got on the bike for 12.25 miles in 45 mins then sat down with my book. The wind is so cold and fierce today that the top of the trees are arched toward the ground!!! Egad!! I am not brave enough to go out in that stuff. Made my bones cold just walking out to check on how windy it was...nopey, nope! Walking into the wind would stop me in my tracks...no forward movement at all...with the wind at my back, it would probably pick me up and throw me to the next block!! Can you just see me tumbling through the air screaming "Hey, wind gods...this isn't giving me any Fitbit steps! How can I win the challenge...there's no counting air miles!!! Put me down!" ...then SPLAT! **sigh**
It's been a nice Sunday!
Tomorrow will be great too!!
Chris0 -
Hey Kathy, Welcome back! I hope you like your dumbbell pompom! Proof to your friends that we exist!
Chris & Shelley, Happy week to you!
:flowerforyou: Paula0
This discussion has been closed.