Weight Work

Question 1

Overhead Press

Answer 1

Option to grab your heavier set of weights
Feet are hip width apart and parallel
Bend your knees, heavy tailbone
90 degree bend in your elbows
Palms face front
Alternate pressup right, pulldown              4x  -  4x8's
Left pulldown
Right and pull, left and pull
*Shaping your upper back and shoulders

Both arms together
Pressup, pulldown 8x - 4x8’s

Question 2

Back Pull Ins

Answer 2

Bring your elbows into your sides
Hold your arms at 90 degress
Palms face the floor
Squeezein hold, squeezein freeze                 4x  -  2x8's
Squeezein hold, squeezein freeze
*Defining your upper back

Squeezein to tempo 16x - 4x8’s
Its squeeze and squeeze

Question 3

Bicep Curls

Answer 3

Arms come forward in a low V
Palms face up
Curlin, curl, curl, extend                   4x  -  4x8's
It's in, curl, curl, extend
*Sculpting your biceps

Curlin, extend 8x - 4x8’s
Curlin, extend

Palms face your midline
Curlin, curl, curl, extend 4x - 4x8’s
Curlin, curl, curl, extend

Curlin, extend 8x - 4x8’s
Curlin, extend

Question 4

Chest Press

Answer 4

Bring your weights together in front of your chest
Knuckles together
Elbows wide
Squeezein hold, squeezein freeze 4x - 2x8’s
Squeezein hold, squeezein freeze
*Defining the tops of your arms and sides of your chest

Squeezein to tempo
It’s squeeze and squeeze 16x - 4x8’s

Question 5

Shoulder Walks

Answer 5

Extend your arms to your sides in line with your shoulders
Palms face the back wall
Liftup, liftup hold 8x - 4x8’s
Liftup, liftup freeze
*Working the tops of your arms and shoulders

Liftup to tempo 8x - 2x8’s
It’s lift and lift

Question 6

Shoulder Walks

Answer 6

Flip your palms forward
Migrate your arms to parallel
Keep lifting
Bend your arms at 90 degrees
Arms frame your face
Palms face you
Tiny circles                              8x  -  2x8's
It's circle and circle
*Working the tops of your arms and shoulders

Reverse your circle
It’s circle and circle 8x - 2x8’s

Pressup to tempo 16x - 4x8’s
It’s lift and lift

Question 7

Stretch with Tubing

Answer 7

Grab your tube
Take a shoulder width grip on your tube
Feet are hip width apart and parallel
Soften your knees, heavy tailbone
Arms overhead, take it back for a stretch
Back up to center

Soften your knees, heavy tailbone
Side bend to the right, isometric hold for 10, 2, 3, 4, 5, 6, 7, 8, 9 and 10
Back to center

Soften your knees, heavy tailbone
Side bend to the left, isometric hold for 10, 2, 3, 4, 5, 6, 7, 8, 9 and 10
Back to center

One more time back with straight arms

Question 8

Tricep Extension

Answer 8

Change Music
Quickly come to standing
Grab your lighter set of weights or no weights at all
Feet are hip width apart and parallel
Bend your knees
Hinge forward from your waist
Slide your elbows back
Extend your arms straight
Squeezein, squeezein hold 4x8’s
Squeezein, squeezein freeze
*Focusing on tightening the backs of your arms

Squeezein, liftup 4x8’s
Squeezein, liftup

Lift up to tempo
Lift and lift 4x8’s
For 10, 2, 3, 4, 5, 6, 7, 8, 9 and 10