11.06.18

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-Min AMRAP

  • 10 Kneeling tricep extensions

  • 10 Swings

  • 10 DB bent over rows

  • 10 Swings

  • 10 DB alternating lunges

  • 10 Swings

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

Alternating Lunges

  • 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

Swings

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

Jasmine Cabrera

Health By Jasmine, Virginia