Personal Trainer Jacinta Younan's Pre Wedding Work out Exercise Guide

 

Kneeling Tricep Extensions: 

 

1. Starting position: Start kneeling down, with one dumbbell in both hands. Slowly lift the dumbbell up overhead so the arms are straight and the elbows are close to your ears. Palms of the hands will be facing up towards the ceiling, so you have your hands in a ‘diamond’ around one head of the dumbbell. 

2. On an inhale bend the elbows so the dumbbell comes down to the back of the neck. Keep the core engaged and the rib cage tucked in. The elbows should stayed glued in place here, so only the forearms are moving.

3. On an exhale squeeze through the triceps and extend the arms back up to their starting position. 

4. Repeat for the recommended number of repetitions (12-15) 

Variations: This exercise can also be performed sitting down or standing up, which will challenge the core more. 

 

 

Bicep Curl: 

 

1. Starting position: Stand up straight with a dumbbell in each hand at arm’s length, with your elbows close to your rib cage and your palms facing forward. Ensure your spine is nice and straight with your core engaged and shoulders back. 

2. While keeping the elbows glued into the sides of your ribs, exhale and curl the weights up towards your shoulders. Take a brief pause at the top with your biceps contracted. 

3. With an inhale, slowly lower the dumbbells back down to the starting position. 

4. Repeat for the recommended repetitions for this exercise (12-15)

Variations: There are many possible variations to this exercise. You can perform the exercise sitting down on a bench, you can perform it by alternating one arm at a time, you can do the exercise with both palms facing towards each other to change the angle of the bicep that you work on.

 

Lateral Raise:

 

 

1. Starting position: Stand up straight with your feet staggered one in front of the other. Hold a dumbbell in each hand, with your arms by your side and your palms facing in towards each other. Both elbows should be slightly bent. 

2. On an exhale, lift the dumbbells out to the side so they come to shoulder height. Contract through the shoulders and try to avoid swinging the dumbbells. Keep the core engaged and the rib cage tucked in. 

3. On an inhale, slowly lower the dumbbells down to starting position in a nice controlled motion. 

4. Repeat for the recommended number of repetitions (12-15)

Variations: You can vary this exercise by raising the dumbbells out in front of you to a frontal raise, or you can lift the dumbbells out to the side, then sweep them out in front of you before lowering them down.

 

Dumbbell Shoulder Press:

 

 

1. Starting position: Stand up straight with a dumbbell in each hand and feet shoulder width apart. The dumbbells will be up by either ear, with the palms facing in towards each other.

2. On an exhale, slowly lift the dumbbells up until your arms are fully extended above your head. Keep the core engaged and the rib cage tucked. 

3. On an inhale, slowly lower the dumbbells back down to the starting position, ensuring that as you lower them down the elbows are coming down in front of you (rather than out to the side)

4. Repeat for the recommended number of repetitions (12-15)

Variations: This exercise can be performed sitting down. If it feels too heavy, you can add a little ‘dip and extend’ through the knees to create some momentum and help you press the weight above your head. 

 

Dumbbell Squat:

 

 

1. Starting position: Holding a dumbbell in each hand, with arms down by your side and palms facing in towards each other. Feet should be about shoulder-width apart, with the toes slightly pointed out. Engage the core and keep the head up at all times. 

2. Take an inhale, hinge at the hips by sticking the bum back slightly and bend at the knees. Lower the hips back and down as if sitting in a chair until your hips are in line with your knees or lower. Keep your core engaged and your spine straight at all timesto protect the back and your knees tracking in line with your toes. 

3. On an exhale, push the floor away through the heels and the toes and come back up to your starting position, straightening your legs and extending your hips. Squeeze your glutes as you stand up. 

4. Repeat for the recommended number of repetitions (12-15) 

Variations: There are a lot of variations to the squat. If you want to challenge your core more, you can hold the dumbbells up by the ears. If you are more experienced with exercise you can perform a full back squat with a barbell. If you want to increase the weight of the dumbbells you use, you may want to use wrist straps to assist you to hold the heavier weight in your hands.