There is a new weighted workout that targets your entire body. It is designed to help change your body and achieved the results you desire.
It is a full body workout with weights, so you will need a set of dumbbells. The weight depends on you. The weight should be heavy enough to challenge you, but not too heavy that you could hurt yourself.
The routine starts with one minute of walkouts as a warmup. Start at the top of your yoga mat, then stretch your hands up in the air. Next, bend at your hips and place your hands on the mat. Then walk your hands out until you are in a plank position. Hold in plank position for a second. Walk your hands back to your legs and stand up straight with your hands in the air.
Now it is time for the four-exercise routine.
Split Squat With Bicep Curl: Begin in the standing position with weights down to your side. Take your right foot forward and bend both knees to a 90-degree angle, while curling the weights to your shoulders. Repeat until you have completed ten reps per leg.
Plank With Row and Kickback: Start in plank position. Perform a row by bending your right elbow so that it is past your elbow. Next extend the elbow back into a tricep kick position. Bend the elbow and lower the weight back to the ground, so your body resumes plank position. Repeat the move on the left side. Five reps should be done per side.
A hybridisation of the deficit reverse lunge & single-leg deadlift with maximum hip flexion to accentuate load on the posterior chain (glut max/erectors). If you’re looking to ↗️ the… https://t.co/gVbU9VUtrM… pic.twitter.com/MOgca80Ork— FitGreyStrong (@FitGreyStrong) November 10, 2018
Single-Leg Deadlift: Hold one dumbbell with both hands. Lift your left foot off the ground, as you lean your torso forward. The weight should automatically lower to the ground. Pull your left foot down as you raise your torso up until you are in standing position. Do ten reps then switch to the right side and do ten reps.
Scissor Crunch: Lie on your back with both legs straight up in the air, shoulders slightly off the mat. Lower your right leg to the floor, and you twist your upper body to the left while bringing your right elbow to your left knee. Bring your right leg and upper body back to starting position. Make sure to keep your abs engaged the entire time. Do ten reps per side.