Speed Demon Workout!

Hello everyone,

Hope you all had a great, healthy weekend! This weeks workout is a total body workout, from head to toe. The goal is to keep it low weight, high rep. I will have you go 2 sets of 20 reps for all the exercises.  You can do the workout between 3 and 4 times. 

Equipment:

• Dumbbells or Kettelbells
• Matt ( if desired, not needed) 

Workout: 

• Dumbbell Squat, Bicep Curl, to Shoulder Press
•  Make sure you are sitting in those heels
• Do not shrug your shoulders when you bicep curl, pull your shoulder blades down into your back
• On the press rotate for the curl into the press, elbows come out to a ninety degree angel, wrist on top of elbows. Don't let the weights hit at the top. 

• Hamstring Bridge With Chest Press
• Make sure you squeeze your glutes at the top 
• Pull your navel into your spin the whole time 
• Elbows are at ninety degrees
• Wrists and Elbows are in line with one another 
• Squeeze your pecs at the top 

• Forward Lunge with Lateral Shoulder Raise 
• Make sure you tilt your pelvis forward in the lunge
• you should feel a pull in your hip flexor
• Make sure your knee does not travel past your toe
• On the lateral raises if you can not bring your arms all the way up, that is ok, just bring them as high as you can without bending your elbows. 

• X-men Mountain Climbers 
• Make sure you keep your hips down in the plank
• Keep your body off of the floor 
• Drive the opposite knee to opposite elbow

• Tricep Push-ups
• Start on your knees then work your way up to regular
• you can also start at an incline or on the wall as well! 
• Make sure you drive your elbows straight back
• They should run across your torso

That's your workout for the week. Kill it! Until Thursday, have a great week. Remember you are only as strong as YOU think YOU are. Keep going, don't give up, and you will see those results you want. I believe in you, it just takes time! 

Pistols...Out!

XO