Here’s your week 3 workout! As I explained on the schedule post, this week we are really focusing on increasing strength and upping the intensity. Let’s get after it.
- Goblet Squat: Holding dumbbell or kettlebell in the “goblet” position (with the top of the weight cradled in your hands) and your legs slightly wider than hip distance apart, slowly lower down into a squat. Be sure to sit your hips back, and keep your back nice and straight. You should be able to see your toes at the bottom of the squat. Press through your heels to raise up to the beginning position, and repeat for 12-15 reps.
- Deadlift to upright row: Begin in a standing position with feet hip distance apart and a dumbbell in each hand. Bend at the hips, lowering the dumbbells down the front of your leg until you feel a stretch in your hamstrings. Slowly raise back up to a standing position, and perform an upright row bringing the dumbbells up to shoulder level. Repeat for 12 reps.
- Dumbbell Crunch: Lie on the ground with your feet raised straight into the air and with a single dumbbell raised above your chest. To perform the crunch, embrace your core as you raise your shoulders up off the ground bringing that dumbbell toward your feet. Lower back down, and repeat for 25 reps.
- Chest Press in Bridge: Lie on the ground with your feet flat on the ground and a dumbbell in each hand. Pressing through your heels, raise your hips until you are in a bridge position. Keeping your hips raised the entire time, perform a chest press for 12 reps. While in bridge you should be keeping your core and glutes engaged for the entire exercise.
- Reverse Fly: This move is so beneficial for those of us with office jobs that require us to sit at a computer all day! Begin in a standing position with your feet hip distance apart and have a slight bend in the knees. You can lean your upper body forward to about a 45 degree angle, keeping a flat back. With a dumbbell in each hand, begin with your arms straight down. Slowly pull the dumbbells back with extended arms until you feel a nice stretch in the upper back. You want to make sure you are really drawing the shoulder blades back. I want you to pretend there is a walnut between your two shoulder blades, and that you are trying to crack it by squeezing your shoulder blades as you perform the exercise. Slowly lower back down to the starting position and repeat for 12 reps.
- Squat and Twist: With a medicine ball or dumbbell in your hands, begin with your feet a bit wider than shoulder distance apart. Squat down, keeping your knees in line with your ankle and sitting your hips back. As you stand back up pressing through your heels, twist to one side and keep your core fully engaged. Repeat, alternating sides for 20 reps.
- Step Up to Reverse Lunge: With a step or chair in front of you, place your right foot on the step and your left on the ground. Press through the heel of your right foot as you step up onto the step, balancing on your right foot and bringing your left leg up to a 90 degree position. To perform the rear lunge, lower your left foot back to the ground and step your right leg back into a lunge position. Perform 10 on each leg.
Check in once you complete this workout and let me know what you think! xo
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