Workout 2: Spring Break – Full Body DB Mania
Warm-up with 5 min. cardio (treadmill, bike, elliptical, jogging in place)
Dynamic Stretching: 10 of each on each leg/arm
Walking hip openers
Toe touch
Inch worm
Arm Circles front and back
Workout:
3 sets of 6-8 reps of each exercise lifting as HEAVY as possible but light enough to complete all 3 sets while maintaining proper form throughout the move (Write down your weight for each exercise!)
Sumo Squat
Have your knees point towards your toes
Calf Raise
Feet pointing forward for set 1, Set 2-out, Set 3-in
RDLs
Slight bend in the knee, slight arch in the back, stick chest/butt out, lower until back starts to round and/or knees start bending beyond slight bend
DB Chest Press
Breath in on the way down and out on the way up
Core Rows
In full plank, or on knees to modify, shoulders over wrists holding on to DB row one side at time keeping elbow close to body, alternating-Keep hips squared to the floor
Upright Rows on knees
Keep elbows pointing diagonally towards the ceiling on the way up
Tricep Extension
Keep elbows pointing forward
Reverse Curls
Gripping DBs with palms facing down
Bent over Lateral Raises
Engage your back muscle and rear shoulder muscles
Frontal Raises
Keep arms straight and raise until parallel to floor
Incline bench DB Leg Raises
DB in between feet
DB Overhead Sit-Up
Keep the DB over your head from start to finish
Stretch!
