Phase 2 Beginner: Day 1 Phase 2 Beginner: Day 1

Dumbbell seated arnold press

Target: Shoulders, chest

Form tips:

• Start with a lighter weight to ensure you can maintain good form.
• Keep your core engaged throughout.

Modification – Dumbbell single-arm seated press:

• If you're struggling to control one side, use a single-arm press to build strength and control on your weaker side.

Push-up on knees

Target: Chest, shoulders, triceps, back, core

Form tips:

• Core engaged, shoulders down and elbows tucked in at 45 degrees.
• Tuck in your butt and squeeze your glutes – don't cheat the movement by lifting your butt.

Standing banded chest fly

Target: Chest, shoulders

Form tips:

• Take a staggered stance, ensuring you're balanced and there's enough tension in the band.
• Grip the band with your palms facing inward.
• Keep your shoulders down and arms slightly bent throughout.
• As you bring your hands together in front of your chest, imagine you are hugging a big ball.
• Aim to feel a squeeze in your chest as your hands meet.
• As you release the band back, don't let your elbows travel further back than your shoulders.

Dumbbell lateral raise

Target: Shoulders, chest

Form tips:

• Lead with your elbows, maintaining a slight bend at all times.
• Don't swing your arms up using momentum – use control to lift the weights.
• Keep your core engaged throughout.

Modification – Dumbbell incline lateral raise:

• If you tend to start using momentum, switch to an incline raise.

Dumbbell skull crushers

Target: Triceps, lats

Form tips:

• Be mindful of the angle when lowering your dumbbells – the move is less taxing on elbows if you bring them back slightly above your forehead.
• Core switched on.
• Focus on squeezing your triceps as you lock out your arms.

Modification – Dumbbell kickbacks:

• If skull crushers aggravate your elbows, switch to kickbacks to work your triceps.