Scientific Fitness Program

Scientific fitness program

1. Dumbbell Front Squats

Set your feet hip-to-shoulder-width apart. Holding dumbbells above your shoulders, elbows bent and close to your sides, inhale as you sit back deeply while keeping your chest high, into a squat. Exhale and press the floor away to come back to stand.

2. Dumbbell Shoulder Presses

Start with the dumbbells in your hands, fingers facing forward, just above your shoulders by your ears. Soften your knees. Inhale, then exhale as you press the ‘bells above your head, together but not touching. Resist the weight as you bring them back down.

3. Barbell Bentover Rows

Begin bending down by sending your hips back so your torso is hinged at the waist; lightly bend your knees. Let the barbell hang in front of your legs, fingers facing them, but don’t allow your shoulders to droop forward. Inhale, then exhale as you row the barbell up, pulling your shoulder blades together at the top. Slowly lower it back to start.

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4. Dumbbell Split Squats (each side)

With dumbbells hanging by your sides, elevate one foot behind you on a bench. Keeping a slight forward lean into your front leg, inhale as you bend the front leg until it’s at or close to a 90-degree angle (you may need to move your foot forward or backward). Exhale as you push into the front foot to straighten the leg.

5. Dumbbell Chest Presses on Swiss Ball

Sit on a Swiss ball, resting the dumbbells on your thighs. Slowly walk your body forward until your upper back is resting on the ball and your feet are right under your knees, which are bent at 90-degree angles. Shift the dumbbells so they’re in chest-press position, elbows slightly flared to the sides. Without letting your hips sag, inhale, then exhale and press the dumbbells up so your arms are straight above your chest. Inhale as you lower the weights back down.

6. Wide-Grip Pullups (assisted if needed)

On a bar or assisted pullup machine, place your hands so they are each 6-8 inches beyond your shoulder width, fingers facing away from you. Inhale, then exhale as you pull your body up, chin above the bar. Inhale as you lower down with control.

7. Dumbbell Step-Ups

Hold a dumbbell in each hand at your sides. Using a box or bench, inhale then exhale as you step up with one foot and follow with the other so you’re standing atop the platform. Step back down with the same foot. Do it again, leading with the opposite foot. That’s one rep.

8. Medicine Ball Floor Slams

With feet shoulder-width apart, lift a heavy, soft medicine ball above your head. Inhale, then using all the force you can muster, slam that ball into the floor in front of you. Catch it on the rebound (or pick it up) and repeat.

9. Barbell Hip Thrusts

Hold a dumbbell in each hand at your sides. Using a box or bench, inhale then exhale as you step up with one foot and follow with the other so you’re standing atop the platform. Step back down with the same foot. Do it again, leading with the opposite foot. That’s one rep.

10. Decline Pushups

Come into plank position with your feet elevated on a bench. Inhale as you lower yourself down, chest toward the ground, taking care that your elbows stay tucked back, not flaring to the sides. Exhale as you push up.

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