Advanced dips on floor/bench

Moderate
Recommended Repetitions: 10-­15  repetitions


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Advanced dips on floor/bench
  1. Start in a sitting position on a bench/chair with your legs outstretched. Position hands and feet shoulder­ width apart
  2. Straighten arms, lifting your hips off the bench/chair
  3. Slowly bend elbows until 90 degrees, lowering body toward floor
  4. Push straight back up to the starting position

Warm up, cool down and stretch

Before you get into your workout it’s important to warm up. Just five minutes of light activity is all you need. Things like:

  • Walking
  • Jogging on the spot
  • Pumping your arms
  • Shoulder rolls
  • Controlled punches
  • Circular ‘windmill’ arm movements in the air.

After your workout, cool down by following any of the above activities, again for five minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.

Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.