CAPTAINS CHAIR Head straightArms by your sideFeet of the ground

LEG LIFTS

Hands under butt

Use abs to lift legs to 90 degrees

You can lift your gluts off the ground for extra burn!

BICEP CURLSDon’t use your back

Slow and controlled movement

Flex the muscle during muscle contractions

Let muscles extend fully

Elbows close to body

HAMMER CURLS

Same as bicep curl

Hold the dumbbells like a hammer/up and down