Watch closely... @evebondny and I packed A LOT into this one move (my sound effects are optional 🤦🏼♀️). This is a legit full-body #smotd 🔹hit your back/core with the renegade row
🔹tap into your lower body/core as you hop to sumo squat position
🔹contract your biceps during the hammer curl, shoulders during the press
🔹glutes, quads, adductors, abductors in sumo squat; calves (and more quad and core) when you lift the heels
🔹shoulders/upper back during the upright row 🔹bonus - your heart rate will elevate a bit...sneaky cardio 😉
🔹we are using 15lb dumbbells, choose a weight that’s challenging but doable for 10-12 reps of the full combo. Perform 3 sets (we could’ve gone heavier but this was after Eve’s #FlyFit class, which rocked 💪🏼, so we scaled back a bit). .
We don’t have any fun working out....wait for it @candacecbure (volume up)👯♀️ 😅Happy Friday!
#smotd - super simple cardio circuit that gets the job done; 3-4 times through entire circuit. Cardio doesn’t have to be complicated to be effective. Making sure your intensity is on point to achieve your goals is key. Jumping rope is a fantastic way to ensure your challenging your cardiovascular system...and challenge breeds change 👍🏼.
🔹jump rope - 3 minutes
🔹sumo squat jumps forward/back - 20 seconds 🔹butt kicks - 20 seconds
🔹jumping jacks - 20 seconds
⭐️I’ve posted many times about the benefits/how-to of jumping rope. A few posts to refer back to are: 4/8/18, 2/9/18, 12/15/17, 9/15/17, 3/12/17, 1/14/17 ; happy scrolling! ⭐️The rope we are using here is @lifefitnessofficial pro-vinyl speed rope sold on @powersystems .