Today we have a fun and fast-moving AMRAP - that’s As Many Reps As Possible if you’re new here.
All you’ll need is your favorite 2 DBs and a kettlebell if you have it, and a timer set to 10 minutes.
10 Kneeling tricep extensions
10 DB bent over rows
10 DB alternating lunges
Kneeling Triceps Extensions
Begin on the floor in the tall kneeling position holding 1 DB by the ends
With your glutes and core tight and your rib cage centered and down, extend the DB overhead
As you inhale, bend ONLY at the elbows to lower the weight behind your head, exhale as you extend your elbows
Bent Over Rows
Hinge forward at the hips while pushing them back and let your knees bend slightly. Your arms should dangle beneath your torso.
Pull your shoulder blades back and down into their sockets. Don’t forget that flat back
Row the weight by pulling your elbows straight back and closing your armpits in order to keep your arms close to your center of mass
Start with feet shoulder width apart, DBs in hand
As you exhale, zip your brace and step forward, lowering yourself to the ground until your knees create 90 deg angles
Finish by stepping the back foot forward. Keep your eyes on the horizon through the entire movement
KB or DB Swings (KB=kettlebell DB=dumbbell)
Start by placing feet hip-width apart with the bell roughly a foot in front of you
Inhale grasping the weight and hike it back between your legs
Exhale & hip hinge forward to stand - using the power from your hips to drive the weight up