Fire up your muscles and get fit with a trainer's go-to moves.
Tricep dips are beneficial for your shoulders, triceps, and chest. You can perform them with parallel bars or at the edge of a strong and stable surface, like a workout bench.
To set up, stand in the middle of the parallel bars, and place a hand on each one using a neutral grip. Jump up, and extend your arms. Cross your feet, and lean forward just a bit. Bend at the elbows, keeping them close to your body as you descend or"dip." Then, press yourself back up to the top so your arms are fully extended once again. Garcia recommends performing three sets of 10 to 15 reps.
. Love it or hate it, the plank is ultra-effective at strengthening your core and engaging your abdominal muscles, shoulders, and lower back.To get started, plant your hands shoulder-width apart, and rise up to the balls of your feet so your body forms a straight line from your head to your feet. Lower down to your forearms so your elbows are below your shoulders. Keep your core tight, squeeze your glutes, and make sure your back doesn't cave in as you hold the position.
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