40 MINUTE FULL BODY STRENGTH: SINGLE LIGHT WEIGHT + ANKLE WEIGHTS
30 TO 40 MINUTES
•
39m
Using only a single light weight and a pair of ankle weights, we flow through sequences that build strength, control, and stability.
We start with a seated core rollback series and integrate upper body moves like bicep curls, straight arm shoulder sweeps, and overhead tricep extensions, before a brief supine core series to engage the obliques.
We then move into side lying work with loaded clams and leg sweeps, before firing up the shoulders and obliques with dumbbell sweeps. The transitions are smooth and intentional.
From there, we challenge the whole body in four point kneeling with loaded donkey kicks placing the dumbbell behind the knee before super setting that glute muscle through a single sided lunge position where we integrate those same upper body movements to fatigue our target muscle groups before completing on the second side.
IMPORTANT DISCLAIMERS
If you are pregnant, please consult your healthcare professional before participating in any exercise program.
If your pregnancy is considered “high risk” for any reason, or if you have certain health conditions that may create additional risks from exercise, you should not take classes within this program.
Please remember that each pregnancy is different, and every woman’s health and fitness level is unique, you should monitor your intensity level throughout each class, and adapt the exercises to fit your own comfort and fitness level.
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