We have a 2 movement conditioning session today, ladies. You’ll put in your best work for 4 minutes solid, then rest for half that time before hitting another 4 minute block of work.  

You will go through this combo 3 times through for a total of 12 minutes of work.

This is conditioning. Meaning your lungs are gonna tingle, and you’re gonna feel taxed. Pause whenever you need to for as long as you need to, even if it isn’t close to a rest stop. 

Please for the love of bacon, don’t keep going if your form falls apart. Slow down and be aware of your body’s movement.

3 Rounds: 4-Minutes Work, 2-Minutes Rest

  • 16 Single arm deadlifts

  • 16 Swings

Single Arm Deadlifts

  • Standing tall, position kettlebell or dumbbell between feet

  • As you inhale, hinge forward and bend your knees until you can grasp the weight with one hand. Keep your hips square; not shifting your weight and turning your hips to one side

  • Brace your deep core muscles and exhale as you stand the weight up, using your hips and glutes. Look straight ahead


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