Bala Bars

Stand holding the Bars at shoulder height with an underhand grip. Adopt a fighting stance with feet shoulder width apart and bounce on your toes as you shadowbox. Dip and weave to your heart's content and throw some controlled punches directly to the front and sides. Make sure to brace your core and to not use “floppy” arms to protect your shoulder and elbow joints. Get boxy with it.

Start standing with a Bar in each hand. Your elbows should rest at your sides and your forearms should extend out in front of your body. Your knees should stay slightly bent and your belly button should draw into the spine. Bring the dumbbells all the way up to your shoulders by bending your elbows. Once at the top, hold for a second by squeezing the muscle. Reverse the curl slowly and repeat. Keep it up!

Hold a Bar in each hand with your palms facing in toward each other, keeping your knees bent slightly. Engage your core and maintain a straight spine as you hinge forward at the waist, bringing your torso almost parallel to the floor.

Keep your upper arms close to your body and your head in line with your spine, tucking your chin in slightly. Engage your triceps by straightening your elbows. Hold your upper arms still, only moving your forearms during this movement. Pause here, then return the Bars to the starting position. Give it a tri.

Hold a Bar in each hand and stand with hips shoulder-width distance with a slight bend in the knees. Weight should be right in front of thighs. Lift the weights upward in front of you. Your arms are extended, palms facing down, with a slight bend in the elbows to reduce the stress on the joints. Pause briefly when your arms are horizontal to the floor. Lower the dumbbells to the starting position with a slow and controlled motion and repeat the movement. Raise up!

Starting on all fours, place a Bar in the crease of your right knee. Keeping your right knee bent at a 90-degree angle, lift your right leg up until you feel your right glute engage. Flex your foot, and slowly pulse the foot toward the ceiling by squeezing your glute. Do not move the torso at all - the motion should just be in the hip joint. Return your knee to the ground and repeat the movement and on the other side. Yes, you can!

Start on all fours, place a Bar in the crease of your right knee. Keeping your belly button drawn in toward your spine, back flat, and your right leg bent at 90 degrees. Lift your leg out to your right side, stopping at hip height.  Return your knee to the ground and repeat the movement and on the other side. Side booty fire.

Lay flat on your back on a bench with a Bar in each hand placing your feet firmly on the floor on either side of the bench. Firmly press your head and neck into the bench throughout the exercise. Lift arms up above the head so they’re extended but not locked out. There should be a slight bend at your elbow, with palms and forearms facing each other. Slowly lower the Bars in an arc motion until they’re in line with the chest. Your arms will be extended to the sides and be sure to not drop arms lower than your shoulders. Then press the Bars up in the same arc motion. You’re so fly.

Hold a Bar in each hand and begin in a standing position. Take a big step forward with your right leg, landing on the heel. Bend at the knee until the right thigh approaches parallel to the ground, but without letting the right knee go past the tip of the toes. The left leg is bent at the knee and balanced on the toes while in the lunge position. Step the right foot back on an exhale to return to the starting position. Repeat the motion with the left leg. Lunge at it!