This exercise is similar to the motions of bowling.
Hold a Medicine Ball in one hand with your palms facing up at shoulder height. Bring one foot back and into a lunge, keeping your front foot stationary and not letting your back knee touch the ground.
While lunging bring the ball down and back as if you were bowling. Bring your arm back up to the starting position, switch legs and repeat.
Use slow and steady movements with this exercies.
This exercise incorporates balance along with a bicep curl.
Grasp a dumbbell in each hand with a palms up grip. Place the top of one foot behind you on a Stability Ball (see illustration) as if you were stretching your leg. Keep your back straight and your abs drawn in. Bring your arms down in front of your legs. Raise your arms up, curling and contracting your biceps. Lower your arms and return to starting position and switch legs. TIPS
This is an advanced exercise that combines a lateral lunge with a bicep curl.
Grasp a dumbbell in each hand with your palms facing up. Stand with your feet together, your back straight and your abs drawn in. Allow your arms to extend down fully in front of your thighs. While keeping your body straight, take a step sideways and then bend your waist and your knee into a lunge.
As you go into the lunge curl your arms up towards your shoulders contracting your biceps.
Return to starting position and switch legs.
Have a Personal Trainer or Instructor show you how to properly perform this exercise.
This exercise combines a forward lunge with a bicep curl.
Grasp a dumbbell in each hand with your palms facing up. Stand with your feet together, your back straight and your abs drawn in. Allow your arms to extend down fully to the sides of your body. While keeping your body straight, take a step forward then bend your waist and your knee into a lunge. Be careful not to let your back knee drop to the floor. As you go into the lunge curl your arms up towards your shoulders contracting your biceps. Return to starting position and switch legs.
Have a Personal Trainer or Instructor show you how to properly perform this exercise.
This is an advanced exercise. This exercise combines a step up with a bicep curl.
Place a box or bench in front of you. Place a dumbbell in each hand with a palms up grip. Keep your back straight, your shoulders back and your abs drawn in.
With one leg, step up on to the box and raise your other leg up (as if taking another step). At the top of the step curl your arms up bringing your biceps towards your shoulders.
Return to the starting position and switch legs.
This is an advanced exercise that requires excellent coordination and balance.
Grasp a pair of dumbbells in each hand, palms facing up. Standing on one foot, extend your other foot back (see illustration) and extend your arms down so they are handing in front of your leg. While on one foot, curl your arms up contracting your biceps. Return to the starting position and switch legs,
Have a Personal Trainer or Instructor show you how to properly perform this exercise.
