Sarah: Hey, everyone welcome back to diet.com video. I am Sarah, host and once again, I am joined by Stephen Cabral, body transformation expert. If you have been following along with us, this is the third week of our weight loss fitness plan. If you are not ready yet to move on, then stick with prior the week, which was week 2 or just drop down and use a little bit of a lighter weight, so I am using 15 pounds. Now last week, we started with a squat and an overhead press. What is the progression for this week?
Stephen Cabral: This week is going to be just squat press so just like what we did last week, but this time we are going to turn as we come back up, so as you turn, you pivot your right hip and you press overhead. So let us have you start with the dumbbells right above the shoulders, good. You are going to sit back in your hips so your knees top over your toes, as you turn, pivot your right hip, squeeze your right -- good on that as the ankle turns. Comeback down, now I want you to press both up at the same. Good, nice work.
All right, so we are going to do one more and press, nice work, good. So may I have you hold onto those weights, and what I want you to do next is a dumbbell Bosu split squat, it is also called the split launch. You are going to keep your back foot right in the middle of that bull’s eye, so last week we did a split squat or split launch with the front foot up on the step. This week we want to create a little bit more instability on the back leg, good. The front legs are just a little further, okay, we are going to push the shoulder blades back and now keep the dumbbells right by your sides and I want you to sit back into that front leg. But in the back knee almost touch the ground, so not quite touch.
So you breathe in on the way down, out in the way up and after this last one I want you to switch sides. I want you to do 2 more reps and then we are going to switch into our last exercise of our triceps, which is full body crunches, so last one, great work, you can toss the dumbbells down.
And our last exercise today I am going to have you lie down on the mat. All right, so last week we did reverse crunches, we are just using the legs to fold them straight back in. This week we want to add the upper body to it, so your hands are going right into the temples, I want you too bend your knees and lift your feet about 6 inches off the ground. Try to straighten them out a little bit, and now pull them back in your abs as you crunch up with the upper body, good. So let us have you stretch your legs back out and I will pull them back in as you crunch up.
Big squeeze in, good, stretch the legs out, keep the abs in flat, pull back up, one more, alright nice work, so we went through squat presses side to side, alternating sides. We did our Bosu split squat or split launch and we did a full body crunches, so you would go 1, 2, 3 and now we rest for about a minute. We go up and weight if we can, if not we keep that weight and we just repeat that triceps 1 or 2 more times depending on your fitness level, so it is really your work out and stuff you know progression up from last week.
Sarah: My legs definitely feel stronger at week 3 however this workout is still really tiring and I did feel like I could not get through that last rep which is how you guys should feel, but hopefully you enjoyed this video. Make sure you check out weeks two and 1 if you have not yet, and do not forget to subscribe to get our workouts delivered right to you for free.
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