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

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

WBFF Worlds Toronto 2016 – Friday August 26th & Saturday August 27th

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Event Venue: The Sony Centre for The Performing Arts
1 Front St E
Toronto, ON
M5E 1B2
Phone: (416) 368-6161

Event Tickets:
Tickets will be on sale at the box office of the Sony Centre or through ticketmaster.ca
1-855-872-SONY (7669), where they can search WBFF.

Here is the link to TICKETMASTER

Buy Ticket
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