Elena Preston

Training with No-BS Health & Fitness Since: 11/12/2018

Elena's No-BS 1-on-1 Training/Online Session Schedule Block:
Friday, November 6, 2020 - Friday, December 4, 2020:

Elena's Home Workout for Wednesday, November 25, 2020: REST DAY OR RUN THE CIRCUIT BELOW AND REST TOMORROW, ELENA! 🙂

Updated Warm-Up, Elena! 🙂 :

  1. Cat Cows x 1 x 10
  2. Diagonal Stand-and-Reach (instead of scorpions) x 1 x 10
  3. Band Scapula Shrugs x 1 x 15 BLACK BAND (30lbs)!
  4. Body Squats x 10
  5. Knee Push-Ups x 10

Today's Workout:

  • PAY ATTENTION Each move now has 2 parts to up the intensity! You have the move, then 60 seconds of cardio movement immediately after, THEN rest, THEN go to the next move! So 1A, 1B, rest. 2A, 2B, rest. Hit all 3 double ups 3 TIMES TOTAL ELENA!
  • REST FOR 1 minute MAX after each double up, then 2 mins MAX at the end of each round before repeating 3 times!
  • COMPLETE 3 ROUNDS, ELENA! 🙂

1A. Touchdowns x 45 sec!

1B. DB Shoulder Presses x 10lbs x 15 reps!

REST FOR 1 min MAX, MOVE TO NEXT ONE!

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2A. Russian Twists x 45 sec!

2B. DB Deadlift x 35lbs x 10 reps!

This deadlift is the form you'll be using when we train your deadlift for your test. TWO THINGS should be obvious on this one; unlike the one above, MY SHIN ANGLE CHANGES AND MY HIPS DROP! Your back and shoulders are doing the exact same thing as above, except now your hips drop - but NEVER BELOW KNEES LIKE WITH SQUATTING! That's the difference!
You can see here how I give myself room between my legs to HIP HINGE UP AND FIRE GLUTES! Toes pointed out just like a squat, but your hips don't drop below your knees, just tap the dumbbell to the floor, then fire hips forward!

REST FOR 1 min MAX, MOVE TO NEXT ONE!

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3A. Hands Up/Down Plank x 45 seconds!

3B. Goblet Squats x 20lbs x 10 reps!

REST FOR 2 min MAX, REPEAT AGAIN FOR 3 TOTAL ROUNDS!

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1A. Knee Tap Plank x 45 sec!

1B. Banded Chest Presses BLACK + YELLOW (30lbs + 10lbs = 40lbs!) Band x 12 reps!

REST FOR 1 min MAX, MOVE TO NEXT ONE!

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2A. Banded Lateral Raises Green (20lbs) x 12 reps!

2B. Push-Ups x 6 reps!

2C. Extended Leg Raises x 40 sec!

REST FOR 1 min MAX, MOVE TO NEXT ONE!

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3A. ALTERNATING DB Rows 10lbs each hand x 10 reps, alternating each side (try to keep torso from twisting don't dip shoulders up or down for row, nice and strict! 😉 )

3B. Seated Hip Abductions x 10/ea. Direction!

REST FOR 2 min MAX, REPEAT AGAIN FOR 3 TOTAL ROUNDS, ELENA! 🙂

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NEW HD YOUTUBE AB BLASTER WORKOUT 03/20/2020:

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