Hi, I’m Ashley Borden and welcome to Perfect Form. You guys, I got a great workout for you today. We’re gonna be doing 10 minutes of fullbody strength, alright All you need is a set of medium weight dumbbells for you. We’re gonna hit your whole body. And we’re gonna get started. First one we’re gonna be doing is a dumbbell Ground to Clean, alright And I’m gonna quickly go over what that looks like. When you’re doing your squat, you wanna make sure your feet are underneath your hipbones, okay, and you’re holding the dumbbells. I’m.
Using 10s. I want you guys to use a weight that feels challenging for you, whatever that is. So when you go through one round that should feel a little challenging, alright Not too light, not too heavy. So I’m gonna touch the tops of the dumbbells. When I come up with the clean, I’m shrugging and bringing it up to the top. So again, the motion from the squat is shrug, bring it up. So I’m extending through my hips. So I’m squatting, shrugging up. Alright So those are your Dumbbell Cleans, Ground to Dumbbell Clean. Then you’re gonna.
Be doing a Single Arm Overhead Press. You’re gonna put one down, elbows in front, core is tight. I want you to not shift your bodyweight. You’re gonna keep your weight equal on both feet. You’re gonna 10 one side, 10 on the other side. Then you are gonna go into a Floor Chest Press. So you’re gonna come down to the ground. When you are doing a chest press, you guys, I want you to make sure that you’re starting with your thumbs in line with the base of your chest. So you’re not out here, okay You’re starting at a little bit of an.
FullBody Strength Workout Perfect Form With Ashley Borden
Angle. When you drive up to the top, I want you to drive your shoulders down and keep your chest very high, alright So I’m not collapsing my chest at the top. So I’m coming down, touching, driving up like a triangle at the top. So my dumbbells are a little bit angled. Alright, so that’s your chest press. Then you’re gonna put that guy down, and you’re gonna do Bicycle Abs. You’re gonna interlace your hands. You’re gonna extend through one leg, pull the elbow into the knee, and opposite side, alright And you’re gonna go 20 of those.
Guys. And then you’re gonna stand and give me Alternating Reverse Lunges. You’re gonna hold these guys up by the shoulders, so use more core. You’re gonna step back, touch the ground with the knee. So to the side it looks like this I’m touching and up, keeping my weight in my front heel. So you can use your glute and activate your glute more. Alright So I want you guys to your alarm or your timer for 10 minutes, and we’re gonna get started. Now I might get a little winded through this, so I want you to bare with me and do what.
You can, and let’s go for 10 minutes, alright So let’s get started. So we’re gonna start 5 Ground to Dumbbell Cleans, alright Touch 1. Keeping the shoulders back 2, 3, 4. One more and 5. Single Arm Overhead Press 1, 2. I’m pushing right behind my ear 4, 5. Core tight 6, 7. To the side it looks like this 8, 9 and 10. Good. Other side 1. My core stays tight, my glutes are tight 5. Good 6. Big push 7,.
8. Good, keep that core tight 9 and 10. Excellent. We’re bringing it down for your chest press. Okay, 15. Chest is up 1. I want you to really squeeze that chest at the top, so you’re not just throwing the dumbbells up 4. I’m trying to feel like I’m squeezing cleavage at the top 6, 7. So you don’t necessarily rely on just the weight of the dumbbells, you’re also trying to contract using your body to connect to it 5, 4. Big push 3, 2 and 1. Very good. Let’s go into your Bicycle Abs. Again, you wanna make.
Sure that you’re really connecting. Hands interlace 1, 2, 3, 4, 5. Touch that elbow to your knee 8, 9, 10, 10, 9, 8. I’m not yanking on my head 5, 4, 3, 2, 1. Excellent, guys. And up. Okay, let’s grab your dumbbells. Reverse Lunges. Chest is up. 10 1, 2, 3. Okay, as I’m stepping back, my front knee is driving a little bit out to the side 7, 8. Good 9 and 10. Excellent. Let’s go to those Ground to Dumbbell Cleans. Okay, chest.
Is up. I’m gonna have you guys see to the side 1, 2, 3. Shrug those shoulders, core tight 4 and 5. And up, good. Overhead press, 10 1, 2. You should be breathing heavy. Good 4, 5. I like to workout with you guys 6, 7, 8, 9, 10. Good, other side 1. Pushing behind that ear 3. Keep that core tight 5, 6, 7. Good push 8, 9. Ooh, I feel it 10. Good. Coming down to chest press. Right from there set the arms 1,.
2, 3, 4. Also make sure that your neck isn’t back here 6, 7. Squeeze that chest 8, 9 and 10. And again, if I’m going too fast, you can go at your pace. I just wanna bring you guys through this together 4, 5, 6, 7, 8. Pull that knee in 9, 10, 10, 9, 8, 7, 6. Good 5, 4, 3, 2, 1. Alright guys, getting up to your reverse lunges. Okay, chest is up real high. Again, you can hold them down here if it’s too much to hold the dumbbells.
Here, and let’s go for 10 1. Good connection to your front heel 2. Good 3. I love reverse lunges because it gets way more glute 5. Sometimes I’m off with my count 6. Sorry. And 7. Good, you should be breathing hard 8 and 9. One more 10. Very nice. Ground to Dumbbell Cleans. Shoulders back, touch 1, 2, 3. Breathe 4 and 5. Very good. Overhead press for 10 1, 2. Core tight 3, 4. Deep breath 5. Good, you.
Guys 6, 7, 8, 9. One more, and 10. Other side 1, 2. Make sure you’re pushing right behind the ear 4, 5, 6, 7. Core tight 8. Very good 9 and 10. Down to your chest press. 15 reps, guys. Alright 1, 2. So we’re trying to take little to no rest inbetween each one 5, 6, 7. Good, keep that chest up 8, 9, 10. Five more 5. I’m really driving those shoulders down 3, 2 and 1. Excellent. Let’s go to your Bicycles, alright.
Hands interlace, really make sure that you’re pulling that knee into your elbow 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18. Good 19 and 20. Alright, coming on up. Doing those reverse lunges. Okay, chest is gonna be up high. I’m gonna face this way so you can see my form. Stepping back 1, 2. My chest stays high, I don’t collapse 4, 5, 6. Weight in that front heel 7, 8, 9. One more. And 10. Very good. Let’s go to those.
Cleans. You should be sweating. Chest up, touch, jump 1. Big shrug 2, 3. Squat 4. One more. And 5. Excellent. Overhead press 10, 9, 8, 7. I’m breathing hard, so should you 5, 4, 3, 2. One more 1. Other side 10, 9, 8, 7, 6, 5. Good, guys 4, 3, 2. One more. And 1. Going down to your chest press. Alright, chest is up, 15 1, 2, 3. Keep that core tight as well 4, 5. I’m driving my shoulders down 7, 8.
My chest is burning 9, 10. Five more 5, 4, 3. Really connect to each muscle 2 and 1. Excellent, you guys. Alright, standing up for your reverse lunges. I know we just did them, didn’t we Alright, chest up, core tight as you step back 1 and 2, 3, 4. You know what I missed one 5. But I don’t care. It’s okay 6. I forget the abs. It’s alright 7. That’s what great about fitness. You can keep on going 8. Two more 9.
One more 10. Excellent. Ground to overhead. Chest up, touch 1. Nice shrug. Up 2 and 3. Nice, you guys 4. One more 5. Overhead press 1, 2. Glutes tight, core tight 4, 5, 6, 7. I feel it 8, 9 and 10. Other side 10, 9, 8. Keep that core tight 6. Use your legs if you have to 4, 3. Two more 2 and 1. Chest press. Going down. Then we’re not gonna forget our Bicycle Abs. 15 1, 2, 3. See, weight training is.
Also cardiovascular 5, 6, 7 and 8 and that was it. You guys, we completed 10 minutes. Alright, so, what’s important with this You go at your pace. And again, make sure you write down how many rounds you went through and what weight you used, so next time you do it you can beat your rounds, and maybe you can use a little bit heavier dumbbell. Go at your own pace and take your time. But most importantly, like I always say, I want you to connect to your body.