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Full Body Lift

January 11

Full Body Lift

  1. Back Squat – 12,10,8,6,4 reps

 

  1. Tricep Push Ups – 10 reps – 4 sets

Superset with

  1. Bent Over Row – 10 reps – 4 sets

 

  1. Curtsy Lunge Knee Up – 8 reps each leg – 4 sets

Superset with

  1. Step Up Bicep Curls – 8 reps each leg – 4 sets

 

  1. Squat and Press – 12 reps – 4 sets

 

Back Squat 

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.

 

Tricep Push Ups

You can do this on the end of a bench or on the ground. What makes this a tricep pushup is having your hands close together. Make sure your shoulders are right over your hands. As you lower your chest to the ground, make sure your elbows stay close to your body.

 

Bent Over Row 

Start by standing with you feet close together, bent over at a 45 degree angle with a slight bend in your knees. Holding a dumbbell in each hand with your palms facing your body, set your shoulders back in aline with your chest. It’s important to keep your back straight and you chin tucked down towards your chest to avoid arching your lower back. Pull the dumbbells up slight back towards your hips and squeeze your back. Return back down very slow and controlled, you lead the dumbbells don’t let them pull you.

 

Curtsy Lunge Knee 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.

 

Step Up Bicep Curls 

With a dumbbell in each hand focusing on one leg at a time, step up onto a bench while bicep curling the dumbbells up towards your shoulders. Make sure you are performing this exercises slow and controlled, don’t let your leg drop back down to the ground each time, slowly lower back down and push back up through the foot on the bench.

 

Squat and Press 

Holding the dumbbells over your shoulders with your palms facing each each other, squat down and as you come up out of the squat press the weight up above your head. Position your feet slightly wider than shoulder width apart and make sure as you squat down you are keeping your weight in your heels, (not your toes, your knees are not caving in and that your chest is up.

Details

Date:
January 11
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