TRANSCRIÇÃO 🔗
Hello Friday Flexors, this is Amanda back at ya with another fun and challenging workout.
I've got a two-move, ten-minute EMOM (Every Minute On Minute) for you.
Grab some water, medium dumbbells, and a mat or towel and let's go!
The 2 moves today are a plank rows and sit-ups
You will complete 12 plank rows on the even minutes and 10-15 sit-ups on the odd minutes.
For the plank row, start in a plank position. Shoulders, hips, and ankles in a straight line and each of your hands is holding a dumbbell. From this position, you will alternate driving your elbow straight back towards your ribs picking up the dumbbell as you do. Return the dumbbell to the floor and repeat on the opposite side. Try to keep your hips square to the ground as you move and don't let your belly button stink towards the floor. You can complete your plank on your knees.
For your sit-ups, lie on your back with your feet on the floor. Draw your belly button in and up towards your ribs and raise your upper body as high off the ground as you can, pause and then return to your starting position. You can hold one dumbbell in front of your chest to make this move more difficult
Okay Friday Flexors, you’ve got your two moves. Set your 10-minute timer and get going!
Find me on Instagram @flex.on.friday or email me at weflexonfriday@gmail.com.
Until next time keep… Keep Flexing