Fitness exercises in 6 minutes

It is recommended that you do each of the fitness exercises three to four times per week, three sets each time.

A set consists of all 6 exercises, between sets you should rest for not more than 30-45 seconds. During the rest you should shake and stretch your arms. You should try to keep a minimum rest (5-10 seconds) between exercises. Try to use a medium weight so that you can have high repetitions.

There are three methods for performing the exercises.

Timed: Perform three sets of all 6 fitness exercises. The first set you do each exercise 20 seconds, and in the second and third set you do each exercise 15 seconds.

Depending on the weights that you use, and your own strength and experience, you can adjust the time for each exercise.

Repetitions: Each fitness exercise you perform three times, first 20 repetitions, then 15, followed by 12. At the end of each exercise rest for 30 - 60 seconds, using this time to give your arms a quick stretch. Start with the next exercise.

Change Weight: With this method you keep the repetitions the same, i.e. 15 or 20, and instead you lower the weight of the dumbbell. For example, the first time you start with 5kg, the second time 4 kg and you finish with 3kg.

Fitness excersises

You can set your bench to flat, incline or declined. Try to regularly (e.g. each week) to change the setting of the bench. You should aim at working your arms in a full range of movement with the dumbbells. You should focus on lowering the weights to the outside of your shoulders.

Biceps curls

You can perform this exercise in all three biceps actions, normal, reverse or hammer. You should try to keep your elbows close to your side. If you like you can sit down during this exercise. Do not swing the weights, if you have problems or get tired, lower the wait or work one arm at a time.

Chest flys

You should keep your arm slightly bended at the elbow joint. Do not lower your arm below your shoulders. When you lift the weights, your palms should be facing inwards above your chest

Lateral raise

You can perform this exercise either seated or standing. You should aim at taking the weights out to your side, keeping your arm slightly bended at the elbow joint. If you like you can work your arms in an alternate motion, or both arms together in the same motion.

Seated shoulder press

You should lift the weights, in a full range of motion, from your ears to above your head, bringing the weights in together. Your palms can be faced forward or towards your head. Try to stand straight and balanced and keep your feet firmly on the floor.

Bent Over 2 Arm Row

To start the exercise, you should keep your feet close together, hold suitably weighted dumbbells in each hand next to your feet. Keep your arms straight, your legs slightly bended and your back straight.

When you lift your elbows high, you should focus on using your back muscles to lift the weights