Tone Up with Vasudha: Season 3
Welcome to another session of Tone Up with Vasuda! This is season three and it's going to be bigger and better than ever before. Today, we have a lot of new things to talk about that are close to my heart. So grab your dumbbells and let's get started with our warmup.
Warmup
We'll start with some chest openers. Swing your arms out and squeeze your back muscles. This will help prepare us for the movements in today's session.
20 bench press
Chest and oblique twist
Hamstring kicks
Child's pose to cobra
Half scorpion
Windshield wiper
Hip flexor stretch
After the warmup, we'll move on to the workout. But before that, I want to talk about the importance of weight lifting for women. We often underestimate our own strength, but we carry heavy loads every day. Weight training can help prevent injuries, improve posture, and maintain independence as we age.
Workout: AMRAP
We'll be doing three AMRAPs today, each lasting 10 minutes. The first AMRAP consists of 20 bench press and 20 dumbbell squats. Pace yourself and aim for at least four rounds. Remember to maintain proper form and engage your core throughout the movements.
Bench Press
If you have a bench or any furniture that allows your elbows to go below, use that. Otherwise, you can do floor press. Keep your elbows slightly below shoulder level and engage your core as you press up.
Dumbbell Squats
You have the option to do elevated squats using a plank or weight plates. Keep your feet hip-width apart and emphasize pressing from both your heels and the balls of your feet.
Set your target and let's start the 10-minute AMRAP. Remember to increase your weight as you progress through the rounds if it feels comfortable.
Fabulous Squats
Make sure to extend your elbow completely. Use lighter weights for these squats. Stand with your feet hip-width apart or feet together. Keep your back straight and look at eye level. Push the plank down into the floor and feel the extension in the knee muscles and glutes. Choose a weight and speed that you can sustain for 10 minutes.
Round 1
15 squats
20 squats
Round 2
13 squats
20 squats
Round 3
10 squats
20 squats
Take a break and prepare for the next round.
Quad Rocks
Start in a plank position and move into a child's pose without resting your knees on the floor. Stay low and focus on moving back and forward, not up and down.
Double Snatch
Perform a hang snatch with the dumbbells just above the knee. Shrug, pull, and go under the dumbbell, then stand up.
Complete 20 dumbbell snatches and 20 quad rocks as many rounds as possible in 10 minutes.
Round 1
20 dumbbell snatches
20 quad rocks
Round 2
20 dumbbell snatches
20 quad rocks
Take a break and prepare for the next round.
Round 3
20 dumbbell snatches
20 quad rocks
Take a break and catch your breath. You can do this