COUNTDOWN TO FITNESS
WORKOUT #8
MULTI-MOVEMENT FULL BODY DB WORKOUT
10-15 REPS 30 SEC REST 3-4 SETS
FORWARD LUNGE TO RAISE DB alt forward lunge, pause, DB lateral raise
SQUAT TO CURL & PRESS DB deep squat, hold, bicep curl, stand, DB shoulder press
BRIDGE TO PRESS Lift & hold hip bridge, DB chest press close & wide
RENEGADE ROW DB High plank, alt 1 arm row, 1 push-up
ROMANIAN DEADLIFT (RDL) TO ROW DB Midrange 2 arm row raise to RDL
SIDE LUNGE STEP IN KARATE SIDE KICK Step out lunge, step foot in, side kick opp leg
KICKSIT TO PRESS Hold DB, kick thru, flip around, arm press up
FLOOR JACK TO SUMO LIFT DB leg thrust, wide stance in, stand up
FORWARD LUNGE W/LATERAL RAISE - Use a light DB
Stand tall, proper body alignment, arms straight at side body, palms turned in, FORWARD LUNGE INHALE, step forward, foot plants, both w/LATERAL RAISE knees bend 90*, spine neutral, core engaged, forward gaze. Pause EXHALE, raise arms shoulder height, elbow slight bend, wrist neutral,
INHALE lower arms, EXHALE return to start
SQUAT W/BICEP CURL TO A SHOULDER PRESS - use a moderate weight DB Stand tall, proper body alignment, arms straight at side body, palms turned in, gaze forward, core engaged INHALE, bend SQUAT TO knees, sit hips back, heels remain CURL AND contacting floor. Pause PRESS EXHALE bend & keep elbow at side, bring palm up toward shoulder Small Quick INHALE
EXHALE stand up & press hands up to ceiling, fully extending (not locking out) elbow.
INHALE lower arms to start.
**Elbows are displaced in middle picture
GLUTE BRIDGE W/CHEST PRESS GLUTE BRIDGE W/CHEST PRESS - use moderate weight DB
Supine, knees bent 90*, feet flat, elbows bent 90*, hold DB, palms face knees, wrist neutral.
INHALE prepare, EXHALE lift hips to
align w/shoulders & knees, keep elevated throughout (optional: raise and lower hips) AT THE SAME TIME: EXHALE & press DB
up to ceiling INHALE bend & lower
elbow.
RENEGADE ROW RENEGADE ROW - use light to
moderate weight DB
Prone, high plank position, spine aligned, core engaged, gaze at floor below, hold DB, palm turned in. INHALE prepare
EXHALE bend elbow, pull 1 arm up DB coming to armpit. INHALE lower hand to start.
Optional: add rotation & reach hand to ceiling.
STRAIGHT LEG ROMANIAN DEAD- STRAIGHT LEG ROMANIAN DEADLIFT LIFT W/MIDRANGE ROW - use heavy W/MIDRANGE ROW DB Stand tall, proper body alignment, arms straight at side body, palms turned in, gaze forward, core engaged INHALE, bend knees, flex/hinge hips, spine aligned. Pause
EXHALE bend & keeping elbow at side, bring hand up toward shoulder, DB to armpit. INHALE lower arm & straighten elbow
EXHALE reverse the hinge and stand up engaging gluteals to lift. Do not round spine.
**Keep gaze looking at floor. chin displaced
in middle picture.
SIDE LUNGE, STEP IN, KARATE SIDE KICK SIDE LUNGE, STEP IN, KARATE SIDE KICK - use moderate weight DB
Stand tall, proper body alignment, arms straight at side body, palms turned in, gaze forward, core engaged INHALE step left foot out to side, flex/hinge hips, spine aligned. Pause EXHALE return to standing
INHALE shift weight to left foot & turn it out slightly
EXHALE lean left, left knee slight bend, side kick right leg to hip height
INHALE return to start
KICKSIT TO PRESS
KICKSIT TO PRESS - use light DB
High plank - body aligned, core engaged, hands under shoulders, Optional: DB in one hand only
INHALE prepare EXHALE raise DB hand,
pivoting on opposite side foot & turning to bring body to table top stance, INHALE both feet hip width next to each other, knees bent to 90*
EXHALE engage gluteals, drive through heels, and bring hips up to align with knees and shoulders.
INHALE return to start.
FLOOR JACK TO SUMO LIFT
FLOOR JACK TO SUMO LIFT - use moderate weight DB
Stand tall, proper body alignment. INHALE drop hands to floor
EXHALE thrust legs back
OPTIONAL: push up
Jack feet wide, Jump feet back in with a wide/sumo stance. EXHALE stand up to start position.