Workout #1 really focuses on building core strength and stability, which is the key foundation of fitness. Before focusing on strength building, we need to strengthen the abs and back, while correcting imbalances to prevent injury. Repeat this circuit three times through. You’ll need a set of dumbbells and a stability ball. Enjoy!
- Push-Up to T Stabilization: Beginning on your hands and toes (or knees if needed), perform a traditional push-up. When you return to the starting position, open up into a side plank and hold for three seconds. Return to the beginning position and repeat, alternating sides for the side plank. Repeat for 10 total reps.
- Back Extension: Laying over a stability ball in a prone position and your heels up against a wall for support. You can place your hands across your chest or behind your head. Squeezing your glutes and core, lift your torso up so your body forms a straight line. Hold for a few seconds, then slowly lower your torso back over the ball. Repeat for 12 reps.
- Renegade Row: Start in a straight-arm plank with a dumbbell in each hand. Holding your core in tight, slowly raise one weight up into a row position while keeping your hips nice and straight. Slowly lower the weight, and repeat for 10 reps per arm.
- Single Leg Bridge: Lay on your back with one foot flat on the ground, and the other raised straight into the air. Pressing through the heel of the foot on the ground, raise your hips up into a bridge position keeping your core and glutes engaged. Lower your hips back down to the ground, and repeat for 10 reps per leg.
- Prisoner Squat: Begin in a standing position with feet hip distance apart and a dumbbell in each hand at shoulder level. Lower down onto your left knee, followed by your right so you are in a kneeling position. Bring your right foot back in front (as seen in photo #2) then your left as you come up into a standing position. That’s 1 rep – repeat for 10 total reps.
Leave a comment after you finish the workout – have fun!
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