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February 27, 2019

Happy Wednesday, SHEFIT Sisters! Grab a set of dumbbells and your SHEFIT bra for a workout that will target your upper and lower half!

While it is important to work each muscle group individually, getting in a full body workout is great for burning fat and getting your heart rate up! For this workout, you will need a set of dumbbells, in medium weight. We suggest between 10 & 20 pounds. Always choose a weight that you can control. Don't push yourself to a higher weight if you can't do the moves with intention. Do this entire workout 3-4 times through with 10 reps for each move. Remember to rest in-between! 

    1. Squats (10 Reps) Have a dumbbell in each hand as you squat, bringing the weight to the outside of your knees. Bend your knees to a 90-degree angle, then go back to starting position. Be sure to keep your chest high and weight in your heels!

    1. Front Raise (10 reps) Start with feet hip-width apart and weight in each hand. Bring the weight up until it is perpendicular with the floor and lower to starting position. You may need a lighter weight for this move.

    1. Shoulder Press (10 Reps) Start with your elbows bent at 90-degrees, straighten to be in a ‘goal post’ stance. Repeat. Be sure to squeeze your back, and keep your shoulders relaxed.

    1. Chest Press (10 Reps) Start on your back with a dumbbell in each hand, arms straight above your shoulders. Lower your arms to 90 degrees. You can modify this by raising your hips into a bridge.

    1. Bicep Curl (10 Reps) Start with a dumbbell in each hand, curl arms up to work your biceps. Repeat.

     6. Reverse Lunge (10 Reps each leg) Start on your back with a dumbbell in each hand and feet together. Step one foot back into a lunge, and then step back to starting position. Switch legs and repeat.

    7. Tricep Kickback (10 Reps) Start with feet together, lean forward to 90-degrees. Straighten arms to activate your tricep muscles and go back to starting position. 

 

Reminder, do this entire workout 3-4 times through, For high-intensity workouts, we always suggest the Ultimate Sports Bra!


The best sports bra I have ever had! I loved being active but when you are bouncing everywhere it makes it really uncomfortable, so I didn’t for years. But now I run every day without hesitation!” - Hollie P

Let us know your thoughts on this awesome workout and subscribe to our Youtube Channel to never miss a workout!

 


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