Powerful Drop Set
Print Workout Here
You are going to feel strong and mighty after this bad boy. It’s got a lot of power and strength behind it and it will only take……………………………….
What you will need:
- Just yo’ sexy self + Heavy weights (I used 15lbs and had 12 handy)
Warm-Up:
- Hip Pulses and Swings Circles + Squat with Open Hips + Squat Pulses + Plank Walk Outs
Workout: Do each move for 15 reps, then drop to 10 then 5
- Right Side Weighted: Power Single Arm Squat and Press – I am using more weight than I normally would for a squat and press but the key here is the power in your legs. Hold the weight in one hand with your elbow forward and your wrist facing your face and squat down low. Hold your other arm out to the side to help for balance. Using the power through your heels stand up quickly while also raising the weight up over your head turning your wrist so it is facing forward. Squeeze your bum at the top. As you lower back down slowly bring your elbow forward and turn your wrist back in so it faces your body. The key to this move is to stand up fast it makes a big difference!
- Left Side Weighted: Power Single Arm Squat and Press – Same as above just the left side
(I started with 12lbs then increased to 15lbs) - Right Side Weighted: Back Lunges– Hold the weight in your right hand and step backwards into a lunge. If you can’t lunge then do side squat step outs.
- Left Side Weighted: Back Lunges– Same as above just other side
- Side Plank Crunch In – Right Side – Get into low side plank on your elbow. Make sure your shoulder is directly over your elbow and your hand is flat. You can have your knee down or come up on to your feet just make sure you are in a straight line through your whole body. Raise your left hand into the air and over your head. Raise your left leg up and bring your knee and elbow in towards each other along the side of your body for an oblique crunch in. This will work your sides and your bum.
- Side Plank Crunch In – Left Side – same as above just the left side
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole