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.
3x8 DB L-Sit Press
3x8 Bent Over DB flys with neutral grip
3x10 DB floor press
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.
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