Kettlebell workout from @ingerindubai
Another #wonderwoman inspired workout with @warnerbrosme for y'all to try if you have a #kettlebell or #dumbbell available 🏋🏼♀️ Do the first 4 movements without putting the KB down and it becomes Wonder Woman worthy
#TechniqueTuesday is bringing you some Dumbbell RDL's. .
What's a Dumbell RDL you may ask? Just about the best darn thing for the backside of your body!
Tips for the DB RDL:
1. Stick your butt back!
-If you're afraid of sticking your rear out in space, put your butt next to a wall. This movement is all about hinging at your hip. It's basically the secret sauce to making your pants look better on you.
2. Abs! Keep 'em tight!
-Seriouslly, to keep any hinge motion out of your lower back you have got to keep your gut tight, as if you were about to be punched in the gut.
3. Upper back on fire!
-Shoulder blades should be BACK and DOWN! This is called a packed shoulder and it's the secret sauce to keeping you away from shoulder injury.
Honestly, when done properly, this exercise is just as much abs and upper back as it is legs. One stop shopping, gnag.
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Upper body pt. 2! This is a more dumbbell focused one for anyone who doesn’t have a gym, or has a small gym. You can do the dB ones at home if you pick some up at Walmart or something •••
1️⃣ Tricep Extension (4x10): hold the top of the db, not the bar. keep elbows pinched by your head.
2️⃣ Dumbbell Raise (4x12): stop at shoulder height, and don’t swing your body to do the movement. keep the movement in your arms.
3️⃣ Dumbbell Hammer (4x12): dont hit ur nose lmao (like I may have done)
4️⃣ Bicep Curl (4x12): keep elbows pinched at sides, only use your bicep to complete the movement.
5️⃣ Lat Pull Down (4x12): my fav back exercise! I used a wide grip and squeezed my back at the bottom of the movement to really feel it. •••
💥 Client Success: Katrina 💥
Katrina and I started working with each other on October 25, 2017.
The initial performance tests were:
▪️1 Mile Run: 11 minutes 37 seconds
▪️Max Pushups: 7 reps
▪️5lb. Dumbbell Rows in 60 sec: 70 reps
▪️Squat Test in 60 sec: 41 reps
▪️Plank Test: 1 minute 46 seconds
We began training twice a week. 7 weeks later we retested and the numbers speak for themselves. December 14, 2017:
▪️1 Mile Run: 10 minutes 42 seconds
▪️Max Pushups: 30 reps (I’m not kidding)
▪️5lb. Dumbbell Rows in 60 sec: 90 reps
▪️Squat Test in 60 sec: 54 reps
▪️Plank Test: 2 minutes 50 seconds
Over 7 weeks, two sessions each week with me and a few sessions on her own, Katrina demonstrated and proved what happens when you put the work in. I’m very proud of her and the progress she has made so far!
A few fun combinations for your Sunday in this one.. 12-15 each & 3-4 sets. .
☃️SL RDL row & curl.
☃️Iso Alt curtsy.. stay low.
☃️Lateral lunge to RDL curl.
💗Enjoy the day Friends! —
We are on YouTube! Subscribe to our channel @followersfit to see Product Descriptions and Mix&Match videos. Our Mix&Match videos showcase combinations of pieces from every brand on our site. • @paigehathaway Pizza Bell Tank
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One thing I strive for is being the best. This is my progress pic. As you can see I’m getting leaner. The more leaner I get the more mean I get. January 26th I’m coming for you guns blazing. Change is happening! I’m doing more cardio and my diet has become so much more clean. Winter break is here which means it’s time to hit it even harder! Let’s get it!!!!!