| Step 3 - Windmill lunge |
| Repetitions: 3; Tempo: 211 |
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» Grab a pair of dumbbells and hold them at your sides. Stand with your feet shoulder-width apart. |
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» Step forward with your left leg and lower your body until your front knee is bent 90 degrees.
» Push yourself back to the starting position. |
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» Lunge out at a 45-degree angle. Then push yourself back to the starting position. |
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» Lunge out at a 90-degree angle. Then push your body back to the starting position.
» Lunge back at a 45-degree angle. Then push your body back to the starting position.
» Lunge straight back. Then push your body back to the starting position.
» Perform the same move with your right leg, but start by lunging back first, then back at 45 degrees, then out at 90 degrees, forward at 45 degrees, and then straight ahead, until you've completed a 360-degree circuit. That's one rep. |
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| Step 4 - Two-Point Dumbbell Row |
| Repetitions: 8-10; Tempo: 222 |
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» Grab a dumbbell in your left hand and hold it at arm's length in front of you. Stand with your feet shoulder-width apart and knees slightly bent. Bend at the hips, lowering your torso until it's nearly parallel with the floor, and let the dumbbell hang straight down from your left shoulder.
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» Pull the weight up to the side of your torso, pause, then slowly lower it. (As you pull the dumbbell to your torso, try to squeeze your shoulder blade toward the middle of your back.) After you've finished all your prescribed repetitions, repeat the exercise with your other arm before moving on to the next exercise. |
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