Strength Workout 2

Curtsy Lunge with Lateral Raise

Stand with feet together and weights at your side. Step with your right foot behind you at a 45-degree angle. Lower right knee towards floor while keeping torso upright. Push off right foot to return to starting position and raise arms straight out to your side until they are parallel to the floor.

Squat with a curl

Stand with feet shoulder width apart holding a single weight with both hands at your chest. Lower into a squat, extend arms straight to floor between legs then curl it back to chest as you stand.

Split Stance Triceps Extensions

Begin with right foot forward and knee bent at about at 90-degree angle. Left leg is straight, and heel is lifted. Weight should be mostly on the right leg.  With arms close to torso and hands starting near armpits, upper arm parallel to the floor, fully extend arms then return to starting position.

Forward Lunge with a Twist

Begin standing with feet together holding a weight with both hands at your chest. Step forward with your right leg and lower left knee towards the floor keeping torso upright.

Extend arms out straight in front of chest and twist torso to the right. Bring weight back to chest and push off right foot to return to starting position.

Side Lunge with a Row

Stand with feet together and weights at your side. Take a big step to your right, landing on your heel first. Push your hips back, sitting into your right hip. Reach weights towards floor, then draw them up towards ribs and straighten arms again as you push off right heel to return to starting position.

Plank Pass Under

Begin in high plank position. Hands are under shoulders with arms straight, feet are separated about shoulder width and body is aligned from ear to ankle. Reach right hand under body towards a weight placed behind left hand. Drag weight under body to floor under right shoulder, then switch sides moving weight from right to left. Keep torso still while moving weight side to side.

Make it easier! To regress movement, lower knees to floor to work in a kneeling plank position.

V-sit Rainbow

Sit on floor with knees bent, slightly leaning back. Hold weight in right hand with right arm reaching out to right.  Twist torso to the right bringing weight towards floor, then rotate all the way to the left.

Make it harder! To progress movement, lift heels off floor.