Station 1: Goblet Squat
Grab a dumbbell and hold it vertically in front of your chest, with
your feet slightly wider than shoulder-width apart. Keeping your
back naturally arched, push your hips back, bend your knees, and
lower your body until the tops of your thighs are at least parallel
to the floor. Pause, then push yourself back up to the start. If that’s
too hard, do a bodyweight squat instead. Tip: Lower your hips as
deep as you can.
Station 2: Mountain Climber
Assume a pushup position with your arms completely straight. Your
body should form a straight line from your head to your
ankles. Without allowing your lower-back posture to change, lift
your foot off the floor and slowly raise your knee toward your
chest. Return to the starting position, and repeat with your left leg,
alternating back and forth each repetition. Tip: Lift your leg as if
you’re climbing a mountain.
Station 3: Single-Arm Dumbbell Swing
Grab a dumbbell with an overhand grip and hold it in front of your
waist at arm’s length. Keeping your lower back slightly arched, bend
at your hips and knees and swing the dumbbell between your
legs.[A] Keeping your arm straight, thrust your hips forward,
straighten your knees, and swing the dumbbell up to shoulder level
as you rise to standing position.[B] Now swing the weight back and
forth. At the 30-second mark, switch arms. Tip: Use momentum to
swing your arm up.
Station 4: T-Pushup
Grasp a pair of hex dumbbell handles and set yourself in pushup
position, your arms straight.[A]Then bend your elbows and lower
your body until your chest nearly touches the floor.[B] As you push
yourself back up, lift your right hand and rotate the right side of
your body up as you raise the dumbbell straight over your shoulder
until your body forms a T.[C] Reverse the move, then repeat on your
right side.
Station 5: Split Jump
Stand in a staggered stance with your feet about 2 to 3 feet apart,
your left in front of your right. Keeping your torso upright, bend
your legs and lower your body into a lunge.[A] Now quickly switch
directions and jump with enough force to propel both feet
off the floor. While in the air, scissor-kick your legs so you land with
the opposite leg forward. Repeat, alternating back and forth each
repetition.
Station 6: Dumbbell Row
Grab a pair of dumbbells, bend at your hips (don’t round your lower
back) and lower your torso until it’s almost parallel to the floor. Let
the dumbbells hang at arm’s length from your shoulders. Without
moving your torso, row the dumbbells upward by raising your upper
arms, bending your elbows and squeezing your shoulder blades
together. Pause, then lower the dumbbells back to start. Tip: Pull
the weights to your sides.
Station 7: Dumbbell Side Lunge & Touch
Grab a pair of dumbbells and hold them at arm’s length next to
your sides.[A] Lift your left foot and take a big step to your left as
you push your hips backward and lower your body by dropping your
hips and bending your knees. As you lower your body, bend forward
at your hips and touch the dumbbells to the floor.[B] Do all your reps
with your left leg, then repeat with your right. If that’s too hard, do
the same move without the dumbbells; simply reach for the
floor with your hands. Tip: Your toes should point forward.
Station 8: Pushup Position Row
Grasp a pair of hex dumbbell handles and set yourself in pushup
position, your arms straight.[A]Keeping your core stiff, row
the dumbbell in your right hand to the side of your chest, by pulling
it upward and bending your arm.[B] Pause, then lower
the dumbbell back down quickly, and repeat the same movement
with your left arm. Tip: Don’t allow your torso to rotate as you row.
Station 9: Dumbbell Lunge and Rotation
Grab a dumbbell and hold it vertically in front of your chest, with
your feet slightly wider than shoulder-width apart.[A] Keeping your
back naturally arched, push your hips back, bend your knees, and
lower your body until the tops of your thighs are at least parallel
to the floor.[B] Pause, then push yourself back up to the start. If
that’s too hard, do a bodyweight squat instead. Tip: Bend your
front knee 90 degrees.
Station 10: Dumbbell Push Press
Stand holding a pair ofdumbbells just outside of your shoulders,
with your arms bent and palms facing each other. Set your feet
should be shoulder-width apart, your knees slightly bent; dip your
knees,[A] then explosively push up with your legs as you press the
weights straight over your shoulders.[B]Lower the dumbbells back to
the starting position and repeat.
Personal Training at BBC WC with Venus Cordon
[email protected]