Switching it up a bit with a weighted workout! This week, we’re going to challenge your arms, back and core in a different way. If you’re one that uses weights often and consider yourself fairly strong, I still suggest using nothing more than 10lbs on the last two exercises, as this move relies on a lot of balance and shoulder stability. Since the shoulder is a small joint, it is wise you go light (5-10lbs) so you do not injure yourself. Print Workout Here
Warm-Up
- 3 minute jump rope, or whatever it takes to get the body heated!
Workout
- Power Skater – Before you even begin this exercise, visualize what a power skater looks like when they’re in a race. They are leaning forward, they’re looking up, and their back leg is slightly behind the leg in front. To begin, alternate back and forth either by walking or jumping your legs into position. Allow your front leg to have a nice deep bend (keep your front heel on the ground), while your back leg jets behind you and off to the opposite side in a straighter position.
**Complete 30 reps for all 3 sets - Alternating clean and press – Using one weight (5-15lbs), do a squat, hammer curl (palm facing in towards your body), and then a shoulder press with your right side. Bring the weight back out of the shoulder press, hammer curl, and squat, and then place it back on the ground in between your feet, so you can repeat on the next side.
**Complete 30 reps total for all 3 setsNOTE: It would be wise to watch the next two exercises on the video, as they are easier to demonstrate than explain, and form is very important. Just take a quick look! - Plank back row with side plank rotation, right side – In a table top position, do a back row with your right arm, keep it tucked in to your side, and then turn into a side plank position with your left hand & knee still on the ground. Push the weight up towards the ceiling, and then bring it back down to a tucked in position, before you turn back down into a table top position. IMPORTANT: Take your time on these!
**Complete 10 reps slow and controlled, for all 3 sets. - Plank back row with side plank rotation, left side – In a table top position, do a back row with your left arm, keep it tucked in to your side, and then turn into a side plank position with your right hand & knee on the ground. Push the weight up towards the ceiling, and then bring it back down to a tucked in position, before you turn back down into a table top position.
IMPORTANT: Take your time on these!
**Complete 10 reps slow and controlled, for all 3 sets.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching
Get sweaty and feel sexy!
ashley dale roy