Rapid Sculpt FIRE Workout #5

 


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 is the theme for Rapid Sculpt FIRE Workout #5.

Here are the exercises

• Bosu Overhead Plate Squats

• Kettlebell Renegade Rows & Push Up

• TRX Table Top Rows

Workout Objectives

Bosu Overhead Plate Squats
This squat exercise performed on a BOSU ball does wonders for your lower body muscle activation, particularly when holding an weight plate over your head. This increases the need for stabilization dramatically. In addition to strengthening your hips, butt and legs, it also really challenges the deep postural errector muscles that run along your spine. Holding the plate above your head requires shoulder strength and flexibility. Using an unstable surface like a BOSU also helps activate the small muscles in your feet and ankles for balance.

Begin by standing with your feet shoulder-width apart, on the flat side of the BOSU ball. Tilt your hips backward and squat down, push your butt back, as though you’re sitting in a chair. 

Extend your arms overhead and keep your heels flat throughout this movement. Ensure you keep your knees in line with your toes as you perform the squat. Keep your torso upright, chest up and eyes looking straight ahead, and avoid excessive bending over. 

Ask your MP Specialist to show you the MP Warm up protocol for this Pinnacle exercise. Begin your warm up without any weight and increase the weight until ready to progress into your working sets. When adding the weight, grip the weight and extend arms overhead. Keep elbows close to your ears. Lower into the squat then, reverse the movement and return to standing. Complete 3 working sets, 8-15 reps each, and be sure to get to thigh parallel in each rep!


The Renegade Row & Push Up:

Targeting triceps, chest, back, abs, obliques, the Renegade Row & Push Up is a great exercise to develop upper body and core strength. This exercise is a progression of a weighted row. You can do this exercise with kettlebells or dumbbells. Important to remember, start light and work your way up slowly.

Start in the prone plank (push-up) position holding on to the kettlebells, strong neutral spine position, and strong wrists and forearms. Ensure, back is flat, pull up through your abdominals and lower your hips. Your shoulders should be directly over the top of your wrists. You may use a slightly wider stance with your feet, especially at first, to add a little stability if needed.

Once you’re stabilised and in position begin the row. Keeping your forearm close to your body, pull the kettlebell up to your ribs. Squeeze (retract) your shoulder blade inward as you pull, rotate torso slightly as you lift the kettlebell. Lower the kettlebell back down. Switch arms and complete row on alternate side. Keep squeezing your glutes - this will help you to stop lifting your butt as you get tired. 

When you have completed the row each side, perform 2 push ups in between. One complete cycle is a row each side and two push ups: attempt 3 sets of 3 cycles and see if you can work up to 5 or 6 cycles - the Doc can do 3 sets of 12 these cycles in great form, so see if you can beat him.  


TRX Table Top Row
This exercise is excellent for developing integrated core, back and arm strength.

Start by positioning your chest directly under the anchor point of the trx bands, and by holding on to the handles with your palms facing each other. Make like a "table top" position by Bending your knees to 90 degrees, switch on your core and squeeze your glutes.

Begin the movement; by squeezing your shoulder blades together and use your lats to pull your body up until your hands are at the side of your rib cage. Keep chest lifted, and spine in neutral position. Slowly lower your body back down and repeat movement. After 12 reps, rest, and repeat 2 more times.

Check out my recipe next week

Love your Body!

Shar xxx