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Tricep Curl:

[5-8 lbs  15 Reps  2 Sets  Repeat both arms]


Bend over from the waist in a skiing position, resting one arm on the knee of the leg that is slightly in front of the other.


Clinch the elbow of the arm holding the weight to your waist (side). Bring the weight straight  behind you, extending the entire arm (try not to jerk your arm back). Bring the weight back to the starting position and repeat.

Bicep Curl:

[5-8 lbs  15 Reps  2 Sets  Repeat both arms]


Stand with knees slightly bent with arm clinched at waist at 90 degree angle.

Squeeze your bicep as you bring the weight up. Hold for 10 seconds, and then slowly bring the weight down.


Single arm raise:

[5-8 lbs  15 Reps  2 Sets Repeat both arms]


Stand with knees slightly bent with one arm at your side or one hand on your waist.


Bring the arm with the weight straight up and out, hold for 10 seconds. Slowly bring your arm down. Repeat

Chest press:

[5-8 lbs  15 Reps  2 Sets]


Stand with knees slightly bent holding weights in both hand at shoulders.


Bring both arms together pressing and holding for 10 sec. Slowly open to starting position and then repeat.

open leg squats:

[Body Weight 25 Reps 2 Sets]


Stand with knees apart with your hands on your waist or above your thighs. Squat downward until you reach a slight sitting position.


Squeeze your glutes as you return upright. repeat 25 times for 2 sets. 

ab crunch:

[Body Weight 25 Reps 2 Sets]


Lay flat on the floor with your legs closed and knees raised. Lace your hand behind your head slightly above your neck.


Move your head and legs toward each other squeezing your abs making sure your back stays close to the floor. Repeat 25 times for 2 sets. 

PROPER WEIGHT TRAINING BREATHING:  Exhale on the excretion and Inhale as you relax the weight. That's exhaling as you lift or push the weight and inhaling as you bring it down.

Rustic Beach Path

21 Days of Prayer - Week One

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