Last week I took a poll in Instagram stories from you all on which style of press you would like to see in this week’s program. Devil presses won! You ladies really know how to have a good time!😂

“Efficiently sucks and nobody wants a workout they can get in and move on about their day” –said no one, ever. 

I. Foundation Work – 3 Rounds

  • 10 birddogs

  • 20sec side plank/side

  • 10 Side lying leg raise/side

II. Workout – 4-mins. Work, 3-mins. Rest, Repeat for a total of 8 minutes working 3 minutes resting.

  • 7 Devil Press

  • 30ft DB carry

  • 5 Split squats/side

Devil Press

  • Start with the DB on the ground 

  • Inhale lowering your chest to the ground between the DBs  

  • Using your hips, exhale as you pop up

  • Press the DBs overhead

Feel free to step up one foot at a time if jumping up isn’t in the cards.

Farmers Carry

  • Align your rib cage over your pelvis with weights in hand

  • As you walk fight the urge to drastically lean against the weight

Split Squat

  • Start with feet shoulder width apart

  • As you inhale step one foot back far enough to drop the knee to the ground WHILE keeping the front foot flat on the floor

  • Exhale with push back to standing

Complete all reps on one leg before switching sides.

Jasmine Cabrera

Health By Jasmine, Virginia