I call this a “blow off some steam” type workout. This one is a bit of brute push and pull session, ladies.
Warmup using the push-up warm-up found in the warm-up tab in the member’s area or make up your own!
4x10 for each exercise.
This is a straight set workout which means you will complete all 4 sets of 10 reps of one exercise before moving on to the next exercise. As such, make sure you’re keeping an eye on your rest between these sets; 30-60 seconds.
Seated DB Press
Key points are to knee your ribs downs and over your pelvis - brace before you drive - and lock your elbows out at the top.
Be sure to lower the DBs slow and under control.
Kneeling DB OH Tricep Press
The aim here is to feel your triceps doing all the work here.
Keep your upper arms close to your head - immobilize your shoulders - let your elbows be the only joint moving.
Try to keep your elbows pointing to the sky as you press and lower the DB.
Chest to deck while maintaining a neutral plank throughout the movement. If you haven’t gotten the strength to rep out push-ups yet, scale it by one of the following ways:
Option 1: Use a bench, chair, table, or other raised surface to put your hands on.
Option 2: Do hand release pushups. Lower yourself to the bottom of the push-up, lift your hands from the ground, then place them back down and restart the pushing motion.
Option 3: Bring down one knee - keeping the other straight.
Single Arm Renegade Row
This movement is modified in 2 ways. First, I’ve removed the push-up portion (we did it in the last exercise), and I’ve taken it from a full plank to a crawl position. This requires you to put less stress on your pelvis/lower back, and makes it easier to maintain a good brace and intra-abdominal pressure as you row.
Also working on one side at a time benefits all the things mentioned above. When you feel your body losing form please stop and reset before carrying on.
Let me know how this one goes in the comments! Go get after it!
#gymlesslyfit #homeworkouts #getstrongathome