Day 5: Upper & Core Synergy
Additional routine targeting chest press, lat pulldowns, lateral shoulders, and obliques.
Novice Exercise Guide
Review the detailed descriptions and form tips before starting your workout.
Dumbbell Floor Press
How to Perform
Starting Position: Lie flat on your back on the floor. Hold a 2kg dumbbell in each hand. Bend your knees at 90 degrees with feet flat on the floor. Position dumbbells at the sides of your chest with elbows touching the floor at a 45-degree angle. The Movement: 1. Press the dumbbells straight up towards the ceiling, squeezing your chest at the top. 2. Lower them slowly back down until your upper arms gently touch the floor.
Pro Form Tip
Control the descent. Do not bounce your elbows off the floor.
Resistance Band Lat Pulldown
How to Perform
Starting Position: Raise your arms straight overhead while holding the resistance band. Keep your hands slightly wider than shoulder-width apart, creating slight tension on the band. The Movement: 1. Pull your arms down and out, bringing the band down towards your upper chest. 2. Squeeze your mid-back and lat muscles at the bottom of the movement. 3. Return to the overhead starting position with control.
Pro Form Tip
Keep your posture tall. Do not stick your neck forward.
Dumbbell Lateral Raise
How to Perform
Starting Position: Stand tall with a 2kg dumbbell in each hand, arms hanging at your sides, palms facing inward. The Movement: 1. Lift the dumbbells out to your sides with a very slight bend in your elbows. 2. Stop when your arms are parallel to the floor (shoulder height). 3. Lower back down slowly.
Pro Form Tip
Avoid swinging your body to lift the weights. Pour the water out of the pitcher at the top by tilting wrists slightly.
Dumbbell Russian Twist
How to Perform
Starting Position: Sit on the floor with knees bent. Hold one 2kg dumbbell with both hands. Lean back slightly, keeping your spine straight. (Optional: lift feet off the floor). The Movement: 1. Twist your torso to the right, tapping the dumbbell on the floor beside you. 2. Twist back to the left, repeating on the other side.
Pro Form Tip
Keep your chest open. Rotate from your ribs, not just your arms.
Plank
How to Perform
Starting Position: Lie face down, then prop yourself up on your elbows and toes. Forearms should be flat on the floor. The Movement: 1. Hold your body in a straight line from head to heels. 2. Keep your core braced and squeeze your glutes.
Pro Form Tip
Do not let your hips sag down or lift up toward the ceiling. Breathe steadily.
Cat-Cow
How to Perform
Starting Position: On hands and knees. Cow: drop belly, lift head. Cat: round back, tuck chin. Flow smoothly between them.
Pro Form Tip
Move slowly, matching your breath to the movement.