Series I & Series II:
5 sets of 5 reps Heavy weight (30+lbs) or
3 sets of 10 reps Medium weight (15-25 lbs) or
3 sets of 15 reps light weight (8-10 lbs)
Dead lift: I Pick it Up and I Put it Down. I love what dead lifts do to my hamstrings and ass!
In this video, I am using a 25 lb dumbbell. I learned about kettlebells at a Perform Better Clinic, and when I got home, I tried the movement with dumbbells and loved the results!
Use enough weight that it takes effort to drive the weight forward and stop it.
Weight type is different, but movement is the same:
Hip swings really define your abs as well as building maximal and explosive strength. Click on the link below to read what all the big guys in S & C have to say about the virtues of Hip Swings.
Body Weight Training
3 sets of 10 reps Beginner
3 sets of 15 reps Intermediate
3 sets of 20 reps Advanced
For many years, I had no time. Being a mother of 4 and working a full time job, if I was going to workout, I was going to have to do something that only took 30 minutes and did the job. Didn't have time to even go to the gym, so I had to come up with something that I could do at home, with little or no equipment. I did a lot of 8 minute Ab type workouts along the way and found that I got really great results.
I discovered Olympic Lifting and Kettle bells, which merged into total body training with dumbbells. I figured out how to combine movements that work all the major muscle groups in motion to build explosive power, strength and get me ripped .
I love to work out and work out hard. I like to see and feel results that last, but still be able to walk the day after I work out.
Total Body Training works all your major muscle groups at the same time, strengthening movement while developing explosive power. Burn fat and increase strength, while getting ripped and be ready for any athletic challenge.
Warm-up: Same move no weights 1x10 of each move
3x15 8-10 lb dumbbells
3x10 12 lb dumbbells
5x5 20-30 lb dumbbells
1st: Hot Potato
Wide leg squat. 1st level weight to floor, 2nd level weight at chest, 3rd level weight overhead. Do not allow torso or shoulders to rotate, keep stable and forward. Come to full extension.
2nd: Hip Swing
Break at hips, subtle knee bend. Butt moves back and forth. Do not allow sway back at full extension, squeeze butt/core to stop movement.
3rd: Hip Chick
Bend one knee, keep other straight. Align shoulder with bent knee. Keep torso in line with thigh. Do 5 reps with weight to ground, and then 5 with weight above shoulder, each side.
4th: Romanian Dead Lift
Flat back forward, subtle bend at knees. Look forward and up above the horizon, this will not let you round your back. Hold for 2 seconds and repeat
Athletically you're working on acceleration, deceleration, explosive power, hip and ankle mobility
Steps to Achieve Perfect Posture:
Perfect posture is about alignment and balance. It lends an air of confidence and can make you not only look thinner, but taller! I've gained 1" since I discovered "perfect posture".
Here are some tips for achieving the correct upright posture:
Bad posture can cause several complications over time, such as increased risks of slipped discs, back aches, back pain, neck pain, mis-alignments, even poor blood circulation.
Take a minute and look in the mirror. Which posture do you resemble?
I have many clients with one common problem. Football players, bus drivers, teachers and accountants, different walks of life but same complaints. Their backs hurt, everyday. The majority of them suffer from tight hamstrings. Tight hamstrings pull on your lower back muscles causing tight psoas muscles. Tight psoas muscles make your back ache. Both make you more injury prone.
The following stretches have helped my clients to not only live pain free, but perform at a whole new level. If you do these stretches daily, you should be able to eliminate your back ache too!
I utilize the AIS method of stretching, which is to hold the stretch for ONLY 2 seconds and repeat it 10 times.