BACK AND BICEPS
Grasp the bar with hands a little over shoulder-width apart, lean back about 3o° and pull the bar backwards and down towards the top of your chest (to the same point as with the bench press). Slowly return to the start position, maintaining the 3o° lean.
Lie on a flat bench, holding a dumb-bell with . both hands. Keep arms vertical so hands and dumb-bell are above head. Slowly lower weight behind head towards floor, keeping arms straight and finishing with dumb-bell in line with top of head. Ease dumb-bell back to start position, keeping arms straight.
SHOULDERS AND TRICEPS
Sit upright on a bench with back supported, holding dumb-bells level with head, palms facing forwards and forearms parallel to each other. Press upwards in an arc, touching dumb-bells together above head. Lower dumb-bells in a reverse arc returning to the start position.
From a standing upright position with the dumb-bells resting together in front of your body and your palms facing inwards, raise both of your arms outwards to assume the crucifix position. Slowly return the dumb-bells to the start position, and repeat.
With a straight back and dumb-bells by your sides, ensure the palms of your hands face your body. Slowly lift weights by flexing the elbows, twisting wrists to swing your palms upwards. Keep elbows riveted to sides of body throughout. Slowly lower dumb-bells, returning to the start position.
Lie on back with legs bent at go° — feet flat on floor. Rest fingers on temples and point bent elbows in front of you. Flex torso, crunch body upwards and point elbows towards thighs. Push hard, hold for two seconds, then slowly return to start position. Hold longer as strength increases, never exceed ten seconds.
Lie on your front on the floor, outstretched. Raise left arm and right leg r ocm off the ground, hold for two seconds, then lower. Repeat with right arm and left leg. Keep limbs straight throughout and never exceed the ocm lift, or you’ll risk damaging your back. As you get stronger, hold for longer.
After a hard training, the best thing you can do to relax is a body massage with coconut oil. It’s been found that the benefits of coconut oil are amazing for recovery quickly after extensive exercises. Organic coconut oil is great for post workout recovery.