Our Buff Bride Christen worked with Jordan last week with exercises that addressed strength, balance and core. Here’s what she did this week.
Warm Up:Opposite Arm/leg reach: Balance on all fours in a kneeling position, and slowly reach out opposite arm and leg. This stretches and strengthens the lower back, engages the core and warms up the arms and legs.
Prone Cobra: Lying on your stomach, slowly raise both arms and legs while engaging your core. Again, strengthening and stretching your back and engaging your core.
Exercises in Circuit (two times through):
Dumbbell Squat to Press: Christen used 8 lbs in each hand, and 15 reps for each set. For all these exercises, choose the weight that allows you to do 15 reps, working to fatigue.
Dumbbell Chest Press: Christen used 15 lbs in each hand, 15 reps for each set.
Machine lat Row: Christen used 25 lbs, 15 reps each set.
Dumbbell Step-Up (right side) 8lbs in each hand, 15 reps per set
Dumbbell Step-UP (left side) 8lbs in each hand, 15 reps per set
After working through this circuit 2 times, Christen moved to the elliptical trainer for her cool down.
Elliptical workout:Warm up for 3-5 minutes keeping Heart rate in the 151-164 zone
Then push for 1-2 minutes with Heart rate in the 170-176 zone
Recover back to 151-164 for 3-5 minutes
Repeat 3x, then cool down for 2-3 minutes.
Try it and let us know what you think!