Renegade Row with Push Ups

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Happy Thanksgiving Everyone!!! God bless you all!
I am thankful for always having God in my heart.
I am thankful for my family and friends.
I am thankful for all the blessings that my family and I have received.
I am thankful for all the life experiences.
I am thankful for my health.
I am thankful for my job.
I am thankful for all the trials in my life.
I am thankful for all the success and failures in my life.
I am thankful for having peace of mind.
I am thankful for my happiness.
What are you thankful for?

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Exercise: Renegade Row with Push Ups
Target Muscles: Core, Arms, Chest, Back
Load: 10lb Dumbbells
Sets: 3
Reps: 10

– Get into a plank position with your hands shoulder-width apart, gripping on dumbbells.
– Feet slightly outside your shoulders.
– Maintain a neutral spine and hips square to the ground.
– Begin with a push-up.
– Drive your elbow back, pulling the dumbbell to your armpit.
– Slowly return it to the ground and repeat with the other side.

Tips:
* Avoid twisting your hips when you are driving your elbow back
* Keep a neutral spine at all times

#domoreofwhatmakesyouhappy #happy #thanksgiving #fitmom#40plus #filipina
#homeworkout #blessed #renegade #row #pushups

Alternating Dumbbell Curl

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Exercise: Alternating Dumbbell Curl
Target Muscles: Biceps, Forearms
Load: 10lb Dumbbell
Sets: 3
Reps: 50 (25 on each side)

– Stand with your feet hip-width apart
– Maintain a neutral spine and knees unlock
– Hold the dumbbell at arms length.
– Elbows should be close to your body
– Palms of your hand should be facing your thighs
– While holding the upper arm still, curl the right weight as you rotate the palm of your hand facing your shoulder
– Continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbell is at your shoulder level
– Bring the dumbbell back to the starting position as you breathe in
– Repeat the movement with the left hand

Tips:
* Only the forearms should move
* Remember to twist the palms back to the starting position (facing your thighs) as you come down.

Squat With Shoulder Press

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Exercise: Squat with Shoulder Press
Target Muscles: Legs, Glutes, Shoulders
Load: 10lb Dumbbell
Sets: 3
Reps: 10

– Stand with your feet about hip-width apart.
– Toes facing forward, slightly out
– Position the dumbbell just above your shoulder
– Maintain a neutral spine and knees unlock
– This is your starting position
– Take a deep breath
– Drive your hips back and sit down between your legs
– Driving your knees out slightly over where your toes are pointing
– Squat as deep as you can
– Come up by pressing your heels, driving your hips forward and squeeze your glutes
– Press the dumbbell overhead as you exhale
– Return to starting position
– Repeat 10x

TIPS:
* Make sure that your have a lot of space between your ears and your shoulders
* Keep your core tight and engage
* Keep your neck neutral, don’t let your head droop down
* Brace your core as you go down
* Drive your hips forward and squeeze your glutes
* Don’t let the front knee past your toes
* Keep breathing

Reverse Lunge with Single Arm Shoulder Press

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Exercise: Reverse Lunge with Single Arm Shoulder Press
Target Muscles: Legs, Glutes, Shoulders
Load: 15lb Dumbbell
Sets: 3
Reps: 10

– Stand with your feet about hip-width apart.
– Position the dumbbell just above your shoulder
– Maintain a neutral spine and knees unlock
– This is your starting position
– Step back with your opposite foot about two feet
– Keeping your hips facing forward as the toe makes contact first
– Allow both knees to bend and descend, and let your back knee hover on the floor
– Your body should continue to be upright
– Don’t lean forward or allowed your back to round
– Press back up by pushing your back foot
– Maintaining balance as you return to the starting position
– Press the dumbbell overhead
– Return to starting position
– Repeat 10x on the same side
– Do the same on the the opposite leg and opposite arm

TIPS:
* Make sure that your have a lot of space between your ears and your shoulders
* Keep your core tight and engage
* Keep your neck neutral, don’t let your head droop down
* Squeeze your glutes when you go back to the starting position
* Don’t let the front knee past your toes
* Keep breathing

Alternating High and Low Plank

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Exercise: Alternating High and Low Plank
Target Muscles: Abdominals, Shoulders
Load: Bodyweight
Sets: 3
Reps: 10

  • Get into a high plank position, supporting your weight on your toes and the heel of your palms
  • Heel of your palms should be directly below the shoulder
  • Keep your body straight, the key is to have a neutral spine
  • Get into a lower plank by bending and dropping your elbow on the floor
  • Do 10 reps, starting on the right elbow
  • Do 10 reps, starting on the left elbow
  • That is your one set

TIPS:
* Make sure that your have a lot of space between your ears and your shoulders, be careful not to shrug the shoulders toward your ears
* Keep your core tight and glutes engage
* Keep your neck neutral, don’t let your head droop down
* Keep breathing

Plank With Leg Raises

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Exercise:  Plank With Leg Raises
Target Muscles:  Core, Glutes
Load:  Bodyweight
Sets:   3
Reps:  10 each leg

  • Get into a prone position on the floor, supporting your weight on your toes and your forearm
  • Your elbow should be bent and directly below the shoulder
  • Keep your body straight, the key is to have a neutral spine
  • Alternately, raise and lower your legs
  • Breathe out as you raise your leg
  • Breathe in as you lower your leg

TIPS:
*Make sure that your have a lot of space between your ears and your shoulders, be careful not to shrug the shoulders toward your ears
* Keep your core tight and glutes engage
* Keep your neck neutral, don’t let your head droop down

Dumbbell Buttootee Lift

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Exercise:  Dumbbell Buttootee Lift
Target Muscles:  Glutes, Hamstrings
Load:  15lb Dumbbell
Sets:   3
Reps:  20

  • Lie flat on the floor with your knees bent.
  • Feet shoulder width apart.
  • Place the dumbbell on your lower ab and support it with both hands.
  • That will be your starting position. 
  • Lift your hips off the floor, pushing mainly with your heels.
  • Keep your back straight.
  • Breathe out as you raise your hips.
  • Breathe in as you slowly going back to your starting position.

 

Wednesday Workout – What? Push Ups @42!?

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That’s right!!!  I am 42-year-old woman, but my body feels like I am only 24!!!  If I can do it, you can do it 🙂  You are stronger than you think.  Let’s do this!  I am here for you!

Wednesday Workout – Full Body

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Warm-Up / Lower Body / Upper Body / Core / Cool-Down
Download a printable PDF copy of Workout Wednesday – Full Body Workout!!!

I work-out at home and the gym – I don’t have a favorite – but, I don’t always have time to go to the gym.  Today I am giving you a simple, full-body work-out that made me feel good and break sweat.  This is a shortened routine of what I’d do at the gym –  and it gives me a good result.  I give myself permission to modify my routine to fit the space, but, I maintain my fitness goal every time.

To give myself the greatest benefit from my workout and prevent strain and injury I always begin with a warm-up and end with a cool-down.