10.29.18

Today’s workout is very demanding on the metabolic system - in other words, it’s going to gas you. We have 5 rounds of 4 movements at 10 reps each. The goal is to get this thing done in 20 minutes. So, be strategic with your rest and don’t get lazy using your breath to move the weight.

I. Foundation Sequence

  • 20 Deadbugs

  • 20 Glute bridges

  • 10 Clam shells/side

  • 10 Birddogs

  • 10 Squat sits

II. Workout - 5 Rounds

  • 10 DB squats

  • 10 DB cleans

  • 10 DB Thrusters

  • 10 DB press

DB Squats

  • Start with your feet in your squat stance and the weights in the racked position

  • As you inhale, push your hips back and down while keeping your chest upright, pushing your knees out to the left and right

  • Exhale as you stand. Keep your entire foot anchored to the floor throughout the squat


DB Cleans

  • Start with both feet flat on the floor 

  • Dip at the knees by allowing your knees to bend forward, do not bend over from the hips

  • As you drive up to stand, shrug with speed and force bringing the weights to shoulder height


DB Thrusters

  • Start with your feet in your squat stance and the weights in the racked position

  • As you inhale, push your hips back and down while keeping your chest upright, pushing your knees out to the left and right

  • Exhale as you stand, using your hips to drive the weights up directly overhead. Keep your entire foot anchored to the floor throughout the movement


DB Press

  • Stand tall with your ribs down and stacked over your pelvis, weights in racked position

  • Take a breath to start the movement

  • As you exhale, pull UP your pelvic floor - “pull together” your hip bones - press the DBs to full extension 

  • Keep your arms close to your head as you bring the DB back down to the rack

Jasmine Cabrera

Health By Jasmine, Virginia