Week Three

Exercise: The Prone Row uses your deep abdominal muscles, shoulders and back. Start in a push-up position on your hands and toes, but instead of placing your hands on the ground, grip one dumbbell in each hand. Put 2-3 feet of space between your feet. Slowly pull the dumbbell in your right hand off the ground and bring it to the outside of your ribs. After a slight pause, return it to the ground. Continue the same motion with your left, and then alternate. Keep your abs tight and avoid swaying your hips. How to use it: Follow this pattern: Sit to Stand to Overhead Press for 60 seconds, rest for 60 seconds, Reverse Crunch for 60 seconds, rest for 60 seconds, Prone Row for 60 seconds, rest for 60 seconds. Repeat four times (24 total minutes). Nutrition: Cut starchy carbs at lunches for non-dumbbell-workout days. We are not going low carb, but becoming more selective in the carbs we choose to eat and when. Starchy carbs come from grains (pasta, rice, bread), as well as all types of potatoes (including sweet potatoes). On non-dumbbell-workout days, when out to lunch, consider a salad alternative to your go-to favorites.
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