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Full Body Lift
Full Body Lift
- Back Squat (hold dumbbells on shoulders if you don’t have a barbell) – 12,10,10,8 reps
- Bent Over Row (barbell or dumbbells) – 12,10,10,8 reps
- Shoulder Press – (barbell or dumbbells) – 12,10,10,8 reps
- Curtsy Lunges – 8 reps each leg – 4 sets
- Push Ups – 10 reps – 4 sets
Back Squat (hold dumbbells on shoulders if you don’t have a barbell)
Position your feet shoulder width with your toes pointed slight outward, doing this will help force your knees out. You never want your knees to be caving in at any time. Sit back into your heels as you squat down. Brace your core and keep your chest up with your chin tucked, this will help keep your spine in aline and keep your back from arching. When placing the bar on your back you want to put it across your traps and shoulders, making sure you are in the center of the bar with your hands evenly placed on each side.
Bent Over Row (barbell or dumbbells)
Start by standing with you feet close together, bent over at a 45 degree angle with a slight bend in your knees. Holding the barbell with an underhand grip, both your palms facing away from you. It’s important to keep your back straight and you chin tucked down towards your chest to avoid arching your lower back. Pull the barbell up towards your hips and squeeze your shoulder blades together. Return back down very slow and controlled, you lead the barbell don’t let it pull you.
Shoulder Press – (barbell or dumbbells)
Stand with your feet about hips width apart and grip the barbell slightly inside shoulder width wide. Keep your core tight and engaged throughout the exercise to avoid arching your back. Slowly lower the bar down to your chest and push the bar above your head making sure to get your arms all the way straight. The bar should be in your palms pushing straight up.
Stand with your feet hips width apart, lunge your leg back and to the side of your body. Lunging back with your right leg you are going to go back and to the left, lunging back with your left leg you are going to go back and to the right. Your front leg should be bent at a 90 degree angle and you should be pushing up through the heel. You should feel this exercise in your glutes and hips and slightly in your quads.