Four of My Favorite Moves

All right, friends, as you know, some of us are starting a 4-week Fitness/Accountability Challenge today.

Now I can’t divulge all of the specific workout details (in order to maintain the integrity of the program for the paying participants) – but I did want to share four of my favorite moves from the Week 1 Workout with you here.

Feel free to try these on their own or incorporate them into your workout. Just know that the images should move automatically, but may take a moment to get them all loaded. And – the timing on the videos is purposely altered so that you can see the move well.

You’ll notice these are all compound moves – meaning you focus on working multiple muscle groups at once – thereby getting in a complete workout in a short(er) amount of time! Work smarter not longer! 🙂

Pushup + Renegade Row

Knees or toes. With hexagonal dumbbells (so they don’t roll) or without. Lower chest toward floor. As you push up, lift one weight towards your hip leading with the elbow high and squeezing shoulder blades. Focus on keeping core tight with hips/chest square to the floor – no rocking or swaying.

Squat + Bicep Curl/Overhead Press

Feet slightly wider than hips. Hold dumbbells with arms relaxed at your side, palms facing hips. Push butt back as you squat, keeping knees behind toes and chest lifted. As you stand, curl dumbbells towards shoulders, then press overhead with weights slightly forward of face. Lower weights to shoulders then slowly unfold back to starting position. (Palms stay facing body entire time).

Lunge/Tricep Overhead Extension

Lunge position: Front knee directly over ankle (never forward past the toes!). Thigh parallel to floor. Hold dumbbell(s) with both hands overhead, arms glued by ears. Bend elbows (weight lowering behind your back) as you lunge. Return arms straight as you rise from the lunge.

Plie Squat with Forward Arm Raise

Feet much wider than hips, toes turned out, tailbone tucked under, chest lifted. Weights in hands, palms facing front/inner thighs. Squat (keeping chest lifted), then lift arms parallel to floor, palms down as you rise. Focus on squeezing the core and not allowing momentum to take over this move.