Name: Playbook - Amber Cunningham - MONDAY - Power of 10 Total Body Strength 💪
Uploaded: 2023-04-17T13:50:28.647Z
Duration: 20 min
Description: MONDAY - Power of 10 Total Body Strength 💪

Try these 10 exercises for a total body strength workout. Complete the first upper body exercise with a challenging weight for about 12 reps. Then, do the second lower body exercise for 1 minute. Enjoy! 😅

Grab a bench or a chair and place one knee and hand on it. Hold dumbbell in the other hand and hinge forward with a flat back. Row DB back, contracting the back muscles, making sure that you keep your shoulder down away from the ear. Slowly lower and repeat.

Bent Over DB Single Arm Row

Grab a step or chair and perform lateral step overs or step ups for 1 minute.

Lateral Box Step Overs or Step Ups

Lie flat on back with knees up or extended straight out, with abs engaged (make sure there is no arch in the back). You can also get into a bridge position if the other ways bother your back. Hold the DBs up above the chest and perform one Pec fly, then one narrow chest press.

DB Fly to Narrow Press

Grab a box step or chair and alternate tapping one foot up on top, slow or fast. You choose the pace!

Box Toe Taps

Lie prone on a step or bench and hold light DBs in each hand. With a slight bend in the arms, bring dumbbells up and out to the side, up to shoulder height level. Contract the rear deltoids and then slowly release.

Prone DB Rear Delt Raise

With feet on a box step or chair (or hands on the box step or chair), perform slow crossbody mountain climbers, driving the knee in towards the chest, contracting the abs.

Decline or Incline Crossbody Mt Climbers

In a bridge position, hold one heavy DB above chest. With straight arms, bring DB back above head towards the floor, then contract the lats/abs and pull the weight back up. Then, bend the arms bringing the dumbbell slightly behind the head and press back up, contracting the triceps.

DB Pullover to Tricep Extension

In a bridge position with head and neck supported by a bench or stability ball, place the weight on the hips and hold it in place with both hands. With legs at a 90 degree bend, drop the hips towards the floor, then press through your heels and shoot your hips all the way up, squeezing the glutes and hamstrings.

DB Bridge Dip

Sit on a bench and slightly lean back so your abs are engaged. Hold DBs up half way so the biceps are contracted. Bring weights slightly out to retract the scapula, then bring them back in and perform a bicep curl. Repeat.

Reclined DB In/Out Bicep Curls

Lay prone over a bench or a stability ball. With legs bent and heels together, lift the thighs up off the bench, pressing your heels towards the ceiling and contracting your glutes. Feel the burn!

MONDAY - Power of 10 Total Body Strength 💪

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