Weighted Wonder Woman – Print Workout Here

There’s something about lifting weights that just makes you feel so strong, and that’s the goal of this workout.  I hope you finish this up feeling awesome from top to bottom.  The exercises are a little complex, so I highly recommend you watch the video for the verbal cues and proper form because they’re a little hard to explain.


 

What you will need
I am using a 10lb dumbbell, but you can use anything from a 1-10lb dumbbell, or even a rolled up workout mat.  Just add a little resistance, so you can feel like wonder woman when you’re done.

Warm-Up

• Jump rope with high knees
  3 minutes of 50 seconds high knees, and 10 seconds off.

Workout
Complete each of the exercises below for 50 seconds on and 10 seconds off, for a total of 4 sets.

• Stationary lunge with shoulder push and half-moon, left side  – In a lunge position with your left leg in front, and the weight in your left hand, go down into a deep lunge and complete a ‘half moon’ by taking the weight over your head, and slightly off to the opposite side of the room.  Bring the weight back to your left side and down, and then come back up.
• Stationary lunge with shoulder push and half-moon, right side – Same as above on the right side.
• Knee twist and cross push with weight, left side  –  With the weight in both hands, bring your left knee up to the side like you’re going to ‘skull crush’ it, and then pivot and push it out to the left side of the room.
• Knee twist and cross push with weight, right side – Same as above on the right side.
• Side plank with ‘clam’ & shoulder press, left – In a side plank position with your right knee down on the ground in a bent position, rest your left knee on top of it.  From here, prop your hips up as high as you can, and then tuck your left arm in to your side.  Now, open your knees (while keeping your feet together) to create a ‘clam’, and at the same time push your left arm towards the ceiling for a shoulder press.
• Side plank with ‘clam’ & shoulder press, right – Same as above on the right side.

Cool Down/Stretching

• Complete 5-10 minutes of nice gentle stretching.

Get sweaty and feel sexy,
Ashley Dale Roy