WakeUp & WorkOut! Core & Total Body Workout

WakeUp & WorkOut! Core & Total Body Workout

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Your NEXT Full Body Workout!

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Here’s your Next Workout ~

Alright – 15 minutes to warm up and get some cardio in – run around the block, do some jumping jacks, dance to your favorite songs – then meet me back here pronto!!!

Grab your Water, a Towel, and 3 to 5 Pound Weights, a Resistance Band and a Mat, and some Rockin’ Music!

Start Now!!!

 

 

Grab those dumbbells (NOT your husband) and lean slightly forward at the hips. Do 20 triceps kickbacks (hold the weights at  your shoulders and moving ONLY at the elbows, straighten your arms, then return fists to shoulder height). After completing 20 reps move on to triceps extensions (hands together overhead start with elbows bent, then straighten elbows, return to bent elbow position for one count).

NO MORE THAN 30 SECOND RESTS!

Repeat this exercise for a total of 3 times!

Move on the biceps! Start with 20 reverse curls (arms straight, palms facing toward your body and bend only at the elbows. Your palms will be facing away from your body when your fists are at the top of the movement.) Move on to  20 regular curls (arms straight, palms facing away from your body and bend only at the elbows).

NO MORE THAN 30 SECOND RESTS!

Repeat this exercise for a total of 3 times!

Lunge backwards and alternate legs for 20 reps.

NO MORE THAN 30 SECOND RESTS!

Repeat this exercise for a total of 3 times!

Bend slightly at the hips for deadlifts, arms straight holding weights, and bend over till your back is straight, keeping your neck in alignment with your back. Stand up straight and bend again for 10 reps. At the 10th rep, stay bent over and pull your elbows back (squeezing your shoulder blades and your back muscles [lats] just below the blades) for 10 bent-over rows. At the 10th row repeat 10 deadlifts, at the 10th deadlift repeat 10 rows.

NO MORE THAN 30 SECOND RESTS!

Repeat this exercise for a total of 3 times!

Put your arms in goal post position with a weight in each hand and extend straight up for 20 shoulder presses.

NO MORE THAN 30 SECOND RESTS!

Repeat this exercise for a total of 3 times!

Lay on a mat or a bench with a weight in each hand and with your elbows bent at your sides and push straight up over your chest for 20 chest presses.

NO MORE THAN 30 SECOND RESTS!

Repeat this exercise for a total of 3 times!

Perform 50 reps of ab crunches in 3 different positions (raising at your shoulders, raising both your knees and your shoulders, alternating elbows to knees, etc.).

Now how do your feel? You did a great job! Don’t forget to stretch and come back here for other workouts by clicking on my WORKOUT TAB