January 29, 2020 2 min read
This Workout Wednesday is full of low-rep exercises. Use this time to challenge yourself by using a barbell weight that pushes you! Our SHEFIT Ambassador, Karrah Peden Trammell, shares how to find the right weight to use for YOU! 🏋️♀️"A good way to choose your weight is to figure out the max weight that you can 'clean' (see exercise #1). So even though I can squat way more than 80 lbs, that was the most I could 'clean' without feeling like I was sacrificing my form -- so I used the 80-pound barbell for these exercises."
Karrah is wearing The Ultimate in White, $65.
HANG SQUAT CLEAN (5 reps)
Begin with your feet approximately hip width apart. Squat down and grasp the barbell in an overhand grip, with your hands wider than shoulder width apart. Your back should be slightly arched. Stand up until the barbell is touching you mid-thigh. Keep your arms straight. This is the starting position for this lift. Jump upward and extend your hips and legs. Most of the power for the lift should come from your hips and your jump, not from your arms. As the bar is moving up, pull your body under the bar by bending and lifting your elbows. Catch the bar on your shoulder while at the same time moving into a front squat. Your feet should move out slightly so you land with your feet shoulder width apart. Finish by extending your legs and hips to stand straight up.
ROMANIAN DEADLIFTS (7 reps)
To start, stand with the barbell in your hands as opposed to the floor. Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight. Lower until you feel a slight stretch in your hamstrings (usually when the weight has passed your knees) then drive your hips forward and use your hamstrings to power back up to standing.
HALF BURPEES OVER BAR (10 reps)
Set up barbell parallel to your starting position. Stand tall with your feet about hip-width apart and hands at your sides. Begin the exercise by bending knees and lowering hips down while placing your hands to outside of your toes. Next, kick legs back until they are straight to transfer weight onto your arms. You will now be in a push-up position. Reverse movement back to starting position, but instead of jumping straight up, jump over the barbell and repeat movement.
AB MAT SIT-UPS (20 reps)
Lie face up on the floor with your arms extended past your head, your knees bent, and the soles of your feet facing one another. In one fluid movement, raise your torso to a sitting position as you reach forward with both hands to touch ankles. Slowly lower your torso back to the starting position. Repeat.