This workout is pure strength, so we’re focusing on building lean muscle, and lifting slightly heavier than we’re used to. Remember that change creates change, so in order to get awesome results, you need to safely push your comfort zone. As always, check with a doc before making any fitness changes and be sure to modify as needed.
Work quickly for these exercises, moving onto the next one after completing one set. Repeat the entire circuit up to 2 times for 3 total rounds.
Form cues and tips:
Goblet squat. Hold the weight in front of you, perpendicular to the floor. Sit back into your squat, keeping your chest up and core tight.
Lunge and weight pass. Come into a lunge on the right side, bending your back knee towards the floor and trying to bring your front thigh parallel to the floor. Hold one dumbbell, and pass it underneath your leg to grab with the opposite hand. Continue doing this for 45 seconds before switching to the left leg.
Overhead press. Hold the dumbbells at a 90 degree angle, with elbows in line with your shoulders. As you exhale, press the weights up overhead, but make sure to avoid clanking them together at the top. Try to keep your body still, only moving the arms.
Single leg bent bent-over row and extension. Step one leg behind you and hinge forward from the hips, keeping a flat back. You can lift your back leg off the floor, or keep it there to maintain balance. Squeeze your back to row the weights in towards your torso, and then straighten the weights as much as possible, keeping them lifted.
Push-up. Make sure to keep your hips down in line with your torso and core tight. Exhale each time you press up. Do as many as you can on your toes!
Single leg bridge. Come onto your back and place both feet under your hips, bending your knees. Extend one leg up, and glue your knees together. Exhale and squeeze your glutes to lift up your hips, and carefully lower down. If you are pregnant, you may want to skip this one, and do regular lunges or plie squats instead.
Sit-ups or spinal balance. Use your core instead of pure momentum for the sit-ups. If you’re pregnant try spinal balance instead, with hands under your shoulders and knees under your hips. Extend one leg out and the opposite arm, keeping hips parallel to the floor.
Let me know how it goes!! 🙂