Thank you to all who have read my column this semester and have done the workout thoroughly. I hope everyone finishes this semester strong

Exercise One: Push Ups

and has a great winter break. Here is the last weekly workout of the semester.

As usual, warm up with 15 minutes of cardio. All of the exercises should be done in five sets for ten repetitions each set.

Exercise One: Push Ups

HOW TO:

Lay with your chest flat on the ground.

Have your hands shoulder-width apart.

Exercise Two: Hammer Curls

Push straight up from this position and go back down.

Exercise Two: Hammer Curls 

Equipment Needed: Dumbbells

HOW TO:

Have a comfortable weighted dumbbell in your hands by your side.

Curl upward with the dumbbell and contract your bicep while curling upward.

Exercise Three: Dumbbell Bench Press

Use a comfortable weighted dumbbell and do these repetitions slowly.

Exercise Three: Dumbbell Bench Press 

Equipment: Dumbbells

HOW TO:

Lay flat on your back on an exercise bench with a comfortable weighted dumbbell in each hand.

Slowly press the dumbbells up and slowly lower them back down.

Exercise Four: Abdominal Exercises

Make sure to pause for 3-5 seconds at the top and at the bottom of your rep. Do not touch the dumbbells together at the top. Use a comfortable weight so that you can get good slow repetitions.

Exercise Four: Abdominal Exercises 

HOW TO:

Do four abdominal exercises of your choice.