TOTAL-BODY WORKOUT
Downs Discs Add Oomph
to a Dumbbells Muscle-Up
Photography by Melissa Majchrzak
Ed Downs, a 5th Degree Black Belt and Martial Arts Hall of Fame Inductee, is a certified personal trainer and owner of Downs Training System, Inc. (DTS) in Miami, Florida.Ê After many years of training pro athletes on the road and at home, Downs realized they needed an easy to use portable product for a quick conditioning workout. He invented the Downs Discs, air-filled cushions that train the core muscle groups and provides a full-body fitness and flexibility workout anytime, anywhere. Here he demonstrates a total-body dumbbell workout using the Downs Discs. For more information check out www.downsdisc.com.
CHEST & SHOULDERS
Close-Grip Push-Ups
Assume a push-up position with both hands on one disc, feet on a disc, arms bent and upper and lower bodies aligned. Proceed to push up to armsÕ length. Pause, then lower to starting position. Perform 10 repetitions.
ABDOMINALS
Crunches
Lie with your back on a disc, with both heels on another disc and grasping a dumbbell with both hands just above the chest. Proceed to raise the head and shoulders up. Pause, then lower to starting position. Perform 10 repetitions.
SHOULDERS & OBLIQUES
Single-Arm Raises
Begin in a push-up position grasping dumbbells on the floor, with feet on the discs. Proceed to twist your midsection and raise the straight left arm up until it is perpendicular to the floor. Pause, then lower to starting position and next twist and raise the right arm. Perform 10 alternating raises with each arm.
OBLIQUES
Trunk Twists
Sit on one disc with your feet on the other, with legs bent and grasping a dumbbell with both hands in front of the chest.
Proceed to twist to one side. Pause, then twist to the other side. Perform 15 alternating twists to each side.
THIGHS & GLUTES
Angled Squats
Stand on discs, the left in front of the right, grasping a dumbbell with both hands in front of the chest. Proceed to squat until the left thigh is parallel to the floor, bringing the weight above the thigh. Pause, then rise to starting position. Perform 10 repetitions, then switch leg positions for another set over the right thigh.
CHEST & BACK
Angle Push-Ups
Assume a push-up position with both hands on discs, one in front of the other, arms bent at 90-degree angles and upper
and lower bodies aligned. Proceed to push up to armsÕ length. Pause, then lower to starting position. Perform 10 repetitions, then switch disc positions for another set.
BACK & SHOULDERS
Bent-Over Raises
Standing on discs shoulder-width apart, bend over with dumbbells together in front of knees. Proceed to raise the weights out to sides. Pause, then lower to starting position. Perform 10 repetitions.
SHOULDERS
Military Presses
Stand on discs shoulder-width apart, grasping dumbbells over shoulders. Proceed to press the weights overhead. Pause, then lower to starting position. Perform 10 repetitions.
TRICEPS
Single-Arm Kickbacks
Bending over slightly while
standing on discs shoulder-width apart, grasp dumbbells with arms bent at 90-degree angles. Proceed to extend the left weight behind you until the arm is straight. Pause, then return to starting position and next extend the right weight back. Perform 10 alternating repetitions with each arm.
HIPS
Hip Raises
Lie on your right side, leg over leg, with the right foot on a disc, and with your right forearm on
the other disc, supporting the upper body.
Proceed to raise your hips off the floor. Pause, then lower to starting position. Perform 10 repetitions, then lie on your left side for another set.
BACK & ABS
Extension Sit-Ups
Lie with your back on a disc, the straight left legÕs foot on a disc and grasping a dumbbell with both hands extended over to the right. Proceed to sit up and extend the weight over to the left. Pause, then return to starting position. Perform 10 repetitions, then put the straight right legÕs foot on a disc for another set extending the weight to the right.
SHOULDERS
Lateral Raises
Stand grasping dumbbells at sides, with feet on discs
shoulder-width apart. Proceed to raise the right arm out to the side until parallel to the floor. Pause, then lower to starting position and next raise
the left arm. Perform
10 alternating repetitions
with each arm.
BICEPS
Front Curls
Stand grasping dumbbells at sides, with feet on discs shoulder-width apart. Proceed to curl weights up until biceps meet forearms. Pause, then lower to starting position. Perform 10 repetitions.
THIGHS
Squats
Stand grasping dumbbells at sides, with feet on discs shoulder-width apart. Proceed to squat until legs are bent at 90-degree angles. Pause, then rise to starting
position. Perform
10 repetitions.