Pump it up!

Weight lifting and yoga are become the ultimate power couple! 

You can sculpt a more powerful and balanced body by doing the following routine 3 times per week with 3-5 pound dumbbells:

CHAIR SQUAT

• Stand with your feet together and hold a pair of dumbbells at your side.
• Keeping your chest lifted, shoulders back, and core tight - lower as if you were sitting back into a chair.  Keep arms raised overhead and in line with your ears.
• Hold for a breath, then squeeze those glutes to stand and lower your arms to your sides.
• Do 20 reps.

WARRIOR 1 ROW

• Stand in Warrior 1, and with your back flat, lower your torso towards your front knee - keeping your arms straight. (Warrior 1 pose HERE)
• Pull your shoulder blades together and bend your elbows to lift the weights to the sides of your chest.
• Slowly lower back to start.
• Do 12 reps - switch legs - and repeat.

EAGLE CHEST FLY

• Hold a pair of dumbbells in front of you a shoulder height - palms facing in.
• Cross right leg over left, loop your right foot behind your left ankle, and bend your left knee to squat as low as you can.
• Squeeze your shoulder blades and open your arms out to the sides keeping elbows slightly bent.
• Return to start.
• Do 12 reps - switch legs - and repeat.

WARRIOR 3 TRICEPS PRESS

• Stand in Warrior 3 with dumbbell in each hand - arms straight down from your shoulders.  (Warrior 3 pose HERE)
• Squeeze shoulder blades and lift weights to chest height.
• Straighten arms and raise towards ceiling.
• Slowly return to start.
• Do 12 - switch legs - and repeat.

Resources:  Women’s Health