Article published in Scottsdale Health Magazine by Jess Hutchens and Bella Hibbs/ Photos by James Patrick Photography
Movement #1: Back Lunge to Knee Flexion
Start with feet together, and then take your right leg into a back lunge, going slow on the way down. Keep most of your weight planted on your left leg and making sure your left knee is behind your toes in a 90 degree angle. Then, bring your right leg forward and flex your knee up towards the sky, making sure to keep your balance under control. Go into the back lunge and knee flexion sequence until legs are fatigued. Add dumbbells for more challenging variation.
Movement #2: Single Arm Kettlebell Deadlifts
Start in a squatting position with one arm holding a kettlebell in between your feet. Keep your back as straight as possible. Then, using your lower back, stand up hinging your hips and not moving your arm with kettlebell. Go back down into deadlift. Complete 10 reps on each side.
Movement #3: Dumbbell Bent-Over Rows
Start in a bent-over position, letting your arms hang with the dumbbells in your hands and keeping your back completely straight. Make sure your neck is aligned with your body and not looking forward. Bring the dumbbells up by raising your elbows to the sky and keeping the weight close to your body, then slowly lowering the dumbbells back down.
Movement #4: Squat/Bicep Curls
Start in a standing position, feet shoulder-width apart, and holding dumbbells by your side. Sit down into a squat position, keeping your back straight, head and shoulders forward, and keeping dumbbells by your side. Then, come back up and lock your elbows to your sides. Turn palms of hands up towards the sky, going into a bicep curl. Curl dumbbells in towards chest, and then bring back down to sides while going back down into squat position. One rep is a squat and bicep curl.
Movement #5: Medicine Ball Russian Twist Passes
Start by sitting on a yoga mat, leaning back slightly, and crossing your feet. If lower back is activating too much, leave feet on ground. While one partner is twisting with the medicine ball from side to side, the other partner is doing a static hold. Pass the medicine ball back and forth between partners until core is fatigued.