Rapid Sculpt FIRE Workout #4

 




FIRE (Focused, Intense Resistance Exercise) the Fountain of Youth for Women!

Rapid Sculpt FIRE workouts are designed for those after fast, efficient and effective body sculpting results along with the functional strength required for a busy, active life.

Strength, balance & co-ordination Rapid Sculpt FIRE Workout #4.

• Bent-over barbell row 3 sets (12, 10, 6 reps) stop when you break good form

• Alternate dumbbell press 3 sets of 12-6 reps (until you can’t keep good form)

• Kettlebell one arm thrust 2 sets of 10 each arm.

Workout Objectives

The Bent-over barbell row is one of the best exercises for overall functional strength that delivers sculpted back. This exercise requires a lot of core activation so initially you might need to back off weight a little and focus on correct form throughout the range of motion. Lock the spine into a neutral position and bring the elbow into the side to maximize lat recruitment for that nice v-shape back. I bring the bar to my belly button and keep the elbows into my sides. I like to use a supinated (palms up) grip to focus on the recruitment. Keep your torso at a 45 degree angle, avoid excessive leaning and ask your MP Specialist to show you the MP Warm up protocol for this Pinnacle exercise, it will make you 20% stronger!

The alternate dumbbell press is a great exercise for pressing strength and co-ordination. Perform this exercise like a regular bench press but press one at time, while keeping both 'bells at eye level. The key to this exercise is to keep one arm straight and strong while moving the other through a full pressing range of motion.


The Kettlebell one arm thrust is a dynamic exercise that promotes the acceleration of the bell via the muscles surrounding the hips. These muscles are essentially known as the posterior chain (lower-back, glutes and hamstrings) and work together functionally in any dynamic movement such as lifting, running, jumping, and stepping.  The key to this exercise is to achieve a full but relaxed range of motion with the bell and use the hips to create the movement. Try one arm at a time to keep good posture and a high activation of the errector muscles of the spine. This exercise is a great unilateral strength developer and great glute-hamstring shaper! Start light in weight and work your way up slowly.

Check out my recipe next week

Love your Body!

Shar xxx

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