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.

 

WBFF Diva Bikini

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Proud Filipina!!! Proud American!!!
WBFF Diva Bikini Model 35+ Category, 2nd place!!!
WBFF Diva Bikini Model Short Category, 6th place
“Age is just a number! You are more important than your age. You are more important than your excuses. You are beautiful! Make sure you take care of that. Make sure you take care of your heart, your mind, your soul, your body! You only got one!”
-Josephine Doroja

August 15th Update – The WBFF Worlds 2016 Toronto, Canada

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Had a great time consulting with Janelle Nicolo of Body Ambition!!! She helps me with my walk :). I can’t wait to show you “The Walk” soon!!! Stay tune! I will be posting updates here on my channel :). Thank you for all your support!

First time walking in 5-inch heels!!! Holy heels!!! No make-up, don’t care!

Training For My First Bikini Competition: The WBFF Worlds Toronto 2016

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