This is our power workout! We use medium dumbbells to increase endurance through compound exercises. These compound exercises recruit multiple muscle groups to create a big metabolic demand. This sweat session will tap into those feel good hormones. Follow Amy for the advanced level and Lindsay for the basic level. Equipment Needed: medium dumbbells.
Dynamic Warmup:
Runners Lunge with Hip Opener
Lateral Movement
Core Stabilizer Circle
Circuit 1:
Lunge to ATW dominant side
Lunge to ATW non-dominant side
Plank Dumbbell Switch (advanced add side plank)
Jump Plank & Press
Repeat
Circuit 2:
Bicep & Core Rotation
Kickstand Triceps Extension
Lower & Upper Ab Crunch
Weighted Dead Bug
Repeat
Circuit 3:
Curtsey to Press/Balance dominant side
Curtsey to Press/Balance non-dominant side
4 Reverse Fly to 4 Press
Chest Press Hollow Core
Repeat
Static Stretch:
Lateral + Triceps
Runners Lunge + Hamstrings + Calves
Hip Stretch + Rotation
Lateral + Chest
Prior to outdoor exercise -- use these 6 dynamic stretches to prepare your body for outdoor walking or running. Increase range of motion, prevent injuries and warm the heart/muscles for exercise.
Create length and flexibility with these 8 static stretches. This is a post-workout stretch so you should come into this session with warm muscles. Equipment Needed: hand towel.
This will quickly become your FAVORITE workout! Take this workout outdoors and soak in the outdoor elements and sunshine vitamin. Grab two cones or two plastic cups turned upside down, head outdoors and follow my cues. We start with a 4-minute warmup. For 4 minutes you have the option to walk-jog...
