Though I'm an advocate for training outside, I do work at a gym and I have to get my workouts in when I can. This workout taxes your whole system. Get ready.
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1. Kettle Bell Catch Squat
With feet just outside your hips start in the squat position, kettle bell between your feet. Quickly pick up the weight as you stand with enough force that you’re able to release and catch it underneath, keeping it chin level. Bring your feet together and squat. Stand, step to opposite side and as you continue into the next squat, let your hands slide to the handles, tap kettle bell to floor and continue. Each time alternating side steps.
Works legs, butt, shoulders, biceps, and core
10 each side
(You don’t have to release and catch. You can simply hold on to the handles. The catch adds a layer of difficulty so do what feels right for you)
2. Plank with Tricep Press Up
Begin in plank position. Make sure your elbows are directly under your shoulders. Bring your left hand to chest level and press up followed by your right until you are in pushup position. The idea is to keep your torso as still as possible. Pushup and reverse the movement back down to plank.
Works triceps, chest, and core
3. Squat Single Arm Press
Start in squat position with weight on the floor between your feet. As you stand press the weight overhead, and squat returning weight to the floor. Complete all reps then repeat on opposite side.
Works butt, shoulders, and core
15 reps each side
4. Plank Row
Start in plank position with hands on weights. Again, keeping your torso as still as possible, pull your right elbow up as high as possible, squeezing your back at the top of the move. Return weight to floor and repeat on left side.
Works back and core
10 reps side
(Wide feet give you a better base of support. The closer they are the harder the move.)
5. Single Leg Press
Always start by pressing off with both feet, then drop your left foot towards bottom of foot board staying on the toe of left foot. As the weight descends be sure your knees track straight, remaining in line with your ankles. Do not let them pop in or out. All the weight should remain in your right heel as you push up and as you descend. Complete all the reps and repeat on opposite side.
Works quads, butt, and calves
20 reps each side
(Though this is a single leg press, the foot at the bottom of the board never gets a chance to fully rest because even though it’s slight, it still pushes.)
6. Deadlift Row
Holding a barbell with a slight bend in your knees, bend over letting the weight slide down your body. Flex your legs and exhale as you return to standing. Complete another deadlift and at the bottom of the move with your chest lifted, pull the weight towards your navel twice. So it’s two deadlifts, two rows and
Works hamstrings, back, and core.
Six moves… three sets… done!
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helping women embrace their complete lives to become