1Bent Over Two-Dumbbell Row (with Rotation)
2Alternating Leg Step Jump
3One-Arm Kettlebell Swing
4Swiss Ball Jack Knife
5Dumbbell Lateral Raise
7Back Extension (Hyperextension Bench)
- Recommended number of laps
- Repeat all steps 2 times.
Take 120 second pauses between laps.
Take 30 seconds pauses between steps.
- Workout duration
- This workout should take about 10 minutes to complete it.
- Workout info
- This training aims to develop the strength and endurance.
- Workout description
- Medium, female workout for the gym.
Bent Over Two-Dumbbell Row (with Rotation)
for 30 seconds
Grab a pair of dumbbells. Stand with your torso almost parallel to the floor and your feet shoulder width apart. Keep your legs slightly bent and your back straight. Hold the dumbbells in both hands hanging vertically down (palms facing you).
Use the strength of your back muscles to pull the dumbbells up towards your chest simultaneously with both hands rotating the palms. Drive the movement from your elbows, while squeezing your shoulder blades. In the end position, the shoulder blades should be completely squeezed, while the elbows should be a bit higher than the torso. Your palms should be facing each other.
Lower the dumbbells to the starting position and repeat the exercise according to the training plan.