Hey guys, I'm Ashley Borden here with Donna Ruko from The Loop.
Her show is on Livestrong Woman.
And I am so excited because she's joining me today (thank god) for my workout that I'm
giving to you to you guys, called the Full-Body Fantastic 5.
So this workout is working every part of your body.
You're gonna be using a set of dumbbells.
Donna is gonna start with the 5's because she was a little afraid to use the 8's.
But, again, I'm using 10's.
You can use whatever weight you want, but you wanna feel like this is very challenging
after your first round.
So we're gonna go five rounds through.
You guys can do five rounds.
You can do less if it's a little too much, it's fine.
And make sure that you keep track of what your time was so next time you do this workout
you can beat it, alright?
So let's get started.
Awesome.
Let's get to it.
Pick up the weight.
And something I want you to always think about with every movement is bracing your core so
you feel like you're kinda closing your ribcage and feeling very strong through your core.
Donna's gonna face you guys and I'm gonna face to the side.
The first thing we're gonna do is called the Good Mornings.
So you wanna have your feet hipbone width underneath your hips.
Palms are in front, okay?
You're going to drag the weights down, sit way back in your heel, right back below the
knees.
Yes, good.
And then come all the way up.
And, actually, what Donna's doing is perfect.
You're slightly bending the tush, dropping the tush to the bottom and then all the way
to the top -- 2.
And, again.
So we're doing 10 repetitions of each.
And up -- 3.
And sit way back in those hips.
And up -- 4.
Now let's be honest: The 5's are a little light for her.
I'm gonna be honest, she was scared -- 6 and sit.
So I want you to really sit back in those heels so you feel that through your hamstrings.
Drive your knees out -- 7.
Good.
Let's sit back in your heels a little bit more, chest forward -- 8.
There you go, and up.
Two more -- 9.
And up, one more.
Good.
And 10, core tight.
Good.
Now we're gonna go into a Bent Over Row.
So you still wanna have those feet right underneath your hip bones, okay?
You're gonna sit back in your heels with your core tight, okay?
So I don't want you to feel like you're forwarding your knees, Donna.
I want you to sit back in your heels more with your chest forward.
There you go.
Pitch forward with your chest.
Good, hands are on your side.
You're gonna pull straight back -- 1.
Nice -- 2.
So I'm squeezing my shoulder blades -- 3, 4.
Are you okay?
5 -- Good.
And let's bring your eyes down so you look -- yeah, so your head's in line with your
spine -- 6.
Shoulders open -- 7.
Good.
Pinch those shoulder blades -- 8, 9.
Good, one more.
And 10.
Excellent.
Bring it up.
Okay, so now we're gonna into a Front Squat.
I'm just gonna turn real quickly to show you guys.
So you wanna have your heels directly underneath your hipbones and out maybe about an inch,
okay?
You wanna feel like when you squat you're driving your knees out and your elbows come
up at the bottom.
So you're gonna sit back -- 1.
And up, good.
Drive it back, good.
And then come up and squeeze the glutes -- 2.
Core tight -- 3.
Up, good.
4 and up.
5, excellent.
So really making sure that you drive those knees out -- 6.
And up, keep on going -- 7.
Good.
Sit back in those heels -- 8, very good, yes.
And 9.
One more, last one.
And 10, excellent.
Overhead Press.
So you're gonna bring the feet together, okay, about hipbone width apart.
Weights in front, core is tight, knees are slightly bent.
Glutes tight, straight up -- 1, 2.
Good.
So when you're pushing overhead, you wanna make sure that your weights are not too far
in front, they're right in line with your ears.
Good, Donna -- 8.
Elbows in front -- 9 and 10.
Good.
Right into your Reverse Lunge.
Holding them right there, you're going to alternate reverse lunges back, and your back
knee is gonna touch the floor, weight in that front heel -- 1.
Good, sorry it's a cement floor -- 2.
Good -- 3, 4.
Good.
And try to keep the elbows up just a little bit -- 5.
Nice -- 6, 7.
I've never heard you so quiet in my life -- 8.
Two more -- 9.
One more.
And 10, good.
Okay, so we're gonna start over again.
Alright, round two.
So your Good Mornings.
Chest up.
So you wanna drag those weights down, slightly bend -- 1.
Good.
Donna, give me more chest forward.
So, kind of drive your chest forward more, hips back.
Okay.
Good.
And 4.
Good.
Keep on going -- 5.
Good, bring your feet a little closer together, straighten your feet out -- 6.
Good.
And drive those knees out as you go down -- 7.
Good -- 8.
And up.
Good.
And two more -- 9.
One more -- 10.
Good.
Bent Over Row, okay?
Feet, hip width apart.
You're gonna sit back in your heels, core tight.
So, again, you don't wanna feel like your forwarding your knees.
Stand up again.
Hinge back in your hips first.
Hips.
Yes, there.
Right there.
Good.
Core tight, big pinch with your shoulder blades -- 1.
Good -- 2, 3, 4.
Good.
So your head's in line with your spine.
Opening your shoulders -- 5.
Real close pinch -- 6, 7, 8.
Good, two more -- 9 and 10.
Nice.
Going to your Front Squats.
Okay, so turn those feet out slightly.
You're gonna drive the knees out, elbows drive up at the bottom, core tight at the bottom
-- 1.
Good -- 2.
Nice, Donna -- 3.
Good, stay connected to those heels -- 4.
Good.
Sit back in it even more -- 5, 6.
Good -- 7, 8.
Sit back in your hips even more.
Two more -- 9.
Last one -- 10.
Very good.
Overhead press.
Okay, knees slightly bent, core tight.
Knees bent.
And 1, up -- 2.
Elbows in front -- 3.
Good -- 4.
Core tight -- 5, 6, 7, 8, 9, 10.
It's no fair that you look so pretty.
Going back, alright?
Reverse Lunges.
Okay.
Right into your reverse lunge -- 1.
Your heart rate should be up -- 2, 3.
I don't think you said one word -- 4.
Good.
Now, do you feel connected to your body with this?
Yes.
Good.
Totally. 6, 7.
Core tight when you're going down -- 8.
Very good, you guys -- 9.
One more -- 10.
Good, let's start it again.
Good Mornings.
Chest up, shoulders back, drive through those heels -- 1.
And all the way up, glutes tight.
Good -- 2.
Good.
Bring your eyes down with the motion, Donna -- 3.
And then all the way up, good -- 4 and 5.
Good.
I like how she's completing the motion and squeezing through her hips at the top -- 7.
Ah, it's so nice to have somebody else here -- 8.
And all the way up.
Even though she's mute and doesn't talk -- 9.
One more, last one -- 10.
Very good.
Okay, let's go into your Rows.
Okay, and squeeze those shoulder blades back -- 1.
Good, eyes down -- 2, 3.
Good.
Pinch a little lower in your shoulder blades -- 5.
Good -- 6, 7, 8.
Very good, you guys.
Core tight -- 9 and 10.
Right into your Front Squats.
Turn the feet out slightly.
Not too wide, bring them in just a little bit.
You're turn out.
Yeah, there you go.
So, feet aren't too turned out, but you're driving those knees out -- 1.
Good -- 2.
Let's pick up your tempo -- 3.
Good, make it cardio -- 4, 5, 6, 7.
Good, sit back in those heels -- 8, 9.
One more, and 10.
Good.
Overhead Press.
Feet together, core tight, knees slightly bent.
And 10.
Right behind your ears -- 9, 8, 7.
Glutes tight -- 6, 5.
Good -- 4.
So you're facing forward.
Two more.
Okay, overhead and down.
Excellent.
Right into your Reverse Lunges, okay?
So holding them up, you're gonna step back, find that back knee on the floor in your front
heel -- 2.
Good, Donna.
How do those 5's feel for you?
3.
It's intense.
4.
This is intense.
Yeah -- 5, 6.
Cause it's challenging to find a weight that you can push overhead and squat -- 8.
That's why I'm pleased I started with the 5's.
Good -- 9.
She didn't want to do 8's -- 10.
Good, let's start it again, okay?
So you start with your Good Mornings.
Round four.
Feet, heels are right underneath your hip bone, shoulders back.
And you're gonna slide it down the legs, and then all the way to the top -- 1.
Nice -- 2.
Good.
So I want your eyes to follow the motion to the floor and then all the way up -- 3.
Good, and you're doing a great job of keeping those shoulders pressed back.
Good -- 6. Make sure drive your knees out just a little bit at the bottom so you'll
feel more hamstrings -- 7.
Good, Donna -- 8.
You guys are doing awesome if you're keeping up here -- 9.
One more.
And 10.
Excellent.
Bent Over Row, same feet position, okay?
Sit back in your heels, you're gonna pull straight back, squeeze those shoulder blades.
Good -- 3, 4.
Good -- 5, 6.
Core stays tight -- 7, 8, 9.
One more.
And 10.
Excellent.
Let's go right into your Front Squats, okay?
Feet are a little turned out, weight in your heels, elbows drive up at the bottom, core
tight -- 1.
Drive it up -- 2.
Good, Donna -- 3.
Nice, you guys.
This is a tough one for me.
4.
Yeah -- 5.
Good, stay in those heels -- 6.
Good, heels the whole time -- 7.
Even at the bottom, heels -- 8, 9.
One more.
And 10.
Good.
Overhead Press.
Feet a little closer together.
Core tight, big push -- 1.
Good -- 2, 3.
Arms right in line with your ears -- 5.
Good.
Looks like this -- 7.
Good, you guys -- 8, 9.
One more -- 10.
Let's go in your Reverse Lunges.
So you guys can see from the side -- 1.
Good -- 2, 3. Make sure when you're going back, you guys, that your front knee is not
collapsing in -- 6, 7.
I'm breathing heavy -- 8.
Two more -- 9 and 10.
Last time for the gold.
Good Mornings.
Okay, strong finish.
Strong finish -- 1.
We finish strong -- 2.
So this workout is my shout out to the Girl's Gone Strong.
They're awesome -- 6.
They have a great Facebook page -- 7.
Although those girls are like using 50 pounds -- 8, 9.
But we can start anywhere -- 10.
Good.
Rows, right?
I like seeing you sweat -- 1.
Core tight -- 2.
Eyes down -- 3, 4.
Shoulders away from your ears -- 5, 6, 7, 8, 9.
Good -- 10.
Front Squats.
Okay, driving those knees out.
Elbows up at the top -- 10.
Good -- 9.
Stay in those heels -- 8, 7, 6, 5, 4, 3.
Excellent, two more -- 2.
One more -- 1.
Overhead Press.
Feet together, finish strong.
Go -- 10, 9.
Elbows in front -- 8, 7, 6.
Good, you guys -- 5, 4, 3, 2, 1.
Last one, Reverse Lunges.
Go -- 1, 2.
Good, count it down -- 3, 4, 5, 6.
You got it, girl -- 7, 8.
Two more -- 9 and 10.
You did it.
Go ahead and put them down.
Ashley, that was tough.
Donna, high-five.
Girl, honestly.
She was so scared -- but you don't have to be scared, that was great.
I think the most important thing with this workout to know is: You can start wherever
your fitness level is.
Did you like the workout?
I loved it.
I feel like I've had a complete body workout.
Yes.
And I am pleased that I started with the 5's.
Yes.
Ashley was trying to get me to use the 8's, and I'm like "Oh, I don't know…" I feel
like she could of used the 8's, but that's okay, that's alright.
But you did amazing.
And you guys did great.
And, again, if you have any comments or anything, questions or weight-wise, you can definitely
post them below.
I will read them.
I read every one of them.
Most importantly: Donna and I want you guys to connect to
your bodies.