11.16.18

Happy Friday, you beautiful mamacita! Ready to get strong playing with the dumbbells today? After you finish the foundation work you have a 2 part strength and conditioning session.

I. FWS

II. Workout

Strength

  • 3x8 DB L-Sit Press

  • 3x8 Bent Over DB flys with neutral grip

  • 3x10 DB floor press

Conditioning

  • 6 minutes of 30seconds swings and 30seconds rest

For the strength portion you’ll finish all sets and reps of an exercise before moving on to the next. 

L-Sit Press

  • Start seated on the floor, with your legs in front of you. Feel free to spread them if that’s a more comfortable position

  • With your ribs down and stacked above your pelvis, rack the DBs with your elbows pointed forward

  • Take a breath and as you exhale, brace your core and press the weights to full extension

Bent Over DB Row w/ a Neutral Grip

  • Hinge forward at the hips while pushing them back and let your knees bend slightly. Your arms should hang beneath you holding the DBs as if they were a bar. 

  • Pull your shoulder blades back and down into their sockets. Don’t forget that flat back

  • Row one DB at a time by by pulling your elbows straight back and and squeezing your middle traps. Slowly lower the weight before continuing with the other arm

DB Floor Press

  • May on the floor with your feet planted and the weights in hand at about nipple level

  • As you brace and exhale, leverage the floor by pushing it away with your back, glutes, and feet

  • Only allow your armpits to come open slightly through the movement

Jasmine Cabrera

Health By Jasmine, Virginia