Add this to the end of your run or gym session to add more power to your end-of-race kick.
will teach you all the fundamentals to get the most out of your weight session.]Do the workout in the video above twice a week. You can add it to a routine that’s already in your program, or do it on its own. Perform the exercises as a circuit, completing reps of each move in turn for 30 seconds and resting 30 seconds in between. That’s one round. Repeat for two total rounds.Grasp a dumbbell in each hand and stand with feet hip-width apart.
Begin rocking your body back and forth for 30 seconds, making sure to keep your ribs pulled down and your core braced. In the second round of the circuit, perform the rock with your right arm out to the side.Kneel on the floor with legs hip-width apart . Grasp a dumbbell in each hand and press the right-hand one overhead. Allow the left-hand weight to hang at your side.
Keeping your shoulders back, ribs down, and core braced, step forward with the right leg and place it on the floor, so you end up in a half-kneeling position . From there, bring your left leg forward to stand up tall. Reverse the movement by stepping back with the left leg into the half-kneeling position, then back with the right leg to the tall-kneeling position. Now switch the dumbbell positions. Repeat for 30 seconds, performing each rep slowly and with full control.Lie faceup on the floor with a dumbbell in your right hand. Hold the weight at arm’s length over your chest and bend your right knee so that your foot is close to your butt.
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