6.18.10 Kathi’s workout

For this you will need a step, box or bench; free weights; small ankle resistance band; stability ball.

(If you aren’t Kathi, feel free t do the workout but change the weight if needed.)

Warm up & stretch.

Circuit 1:

– Bridge, pulse up x 10 & hold for 10 seconds OR hold 30 seconds

– Side hip dips x 10 or hold 30 seconds, each side

– Tabletop, opposite knee to elbow, x 10 each side

Repeat once.

Circuit 2:

– Single leg balance w/ reach (back, side, front) x 20 seconds each side

– Step up to 2 arm curl w/ 24 lb bar x 6 leading w/ right, x 6 leading w/ left

– Lateral band walk w/ 15 lb dumbbells on shoulders x 8 each direction

Repeat twice.

Circuit 3:

– Split stance 2 arm dumbbell rows x 6, switch legs x 6 (w/ 15 lb dumbbells)

– Alternating chest press on stability ball x 8 each side (w/ 15 lb dumbbells)

– Lateral step up and over x 30 seconds

Repeat twice.

Stretch.

Kyra Williams,

The Get In Shape Girl