Paola

Lauren

- Full Body workout
- weights & body weight 
- conditioning
- pushing limits and your body to be stronger and functional

- Hold the dumbbells by your sides
- Dip, bending your knees slightly
- Bring the dumbbells down to your thighs and pull up
- Extend your arms above you

A1: Clean and jerk

Keeping the weight close to your chest, and chest up, core tight - come down to 90 into your squat and drive up squeezing your glutes!

A2: Goblet squat

- Hold the dumbbells just above your shoulders
- Flex at your hips and knees coming down for a squat
- Make sure you keep you chest up and core tight
- Push through your heels to come up
- As soon as you come up press the dumbbells up
- Use the momentum going up to press the DB's up

B1: Thruster

- Bend forward at the hips
- Make sure your back is flat
- Pull the dumbbells up keeping your elbows close to your body
- Focus on your back as you go up
- Come down in a slow controlled motion

B2: Dumbbell row

- Place your hands on the floor in front of you
- Hop landing in a pushup position
- For option 1 bring your body all the way down to the floor
- Hop back bringing your feet close to your hands
- Jump up extending you arms over your head

C1: Burpee

- Start in a low plank position
- Keep a neutral spine
- Rotate your hip all the way around 
- Keep your core engaged

C2: Plank hip rotation

Focus here on exploding your arms and legs out as fast as possible then bringing your knees back to chest nice and tightly before doing the next rep

D1: Cherry 🍒 Bomb

Really focus on using your hips and squeezing through your glutes as you perform the movement

D2: Kettle bell swings
(Can use dumbells)

- Place the dumbbells in the floor in front of you
- Hop back landing in a pushups position
- Bring your body down to the ground
- Hop forward 
- Bring the dumbbells all the way above you

E1: Devils press

- Start in a pushup position
- Bring one knee forward towards your elbow
- Return your leg to the initial position 
- Repeat on the opposite side

E2: Mountain Climber

- Lock your arm with the dumbbell overhead
- Bring that leg back and bring your knee all the way down to the ground
- Drive through your front leg to come up
- Keep your chest up
- Reps per side

Full Body W1 D3

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