[et_pb_section bb_built=”1″ _builder_version=”3.26.3″ background_color=”rgba(255,255,255,0.8)” background_image=”http://members.bikinibossfitness.com/wp-content/uploads/2019/07/newSliderImage-1.jpeg” background_blend=”overlay” custom_padding=”54px|0px|72px|0px|false|false” next_background_color=”#ffffff” background_size=”initial” box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” z_index_tablet=”500″][et_pb_row _builder_version=”3.14″ width=”80%” max_width=”1080px”][et_pb_column type=”4_4″ _builder_version=”3.14″ parallax=”off” parallax_method=”on” custom_padding__hover=”|||” custom_padding=”|||”][et_pb_text _builder_version=”3.14″ header_font=”||||||||” header_text_align=”center” header_2_font=”|300||on|||||” header_2_text_align=”center”]
Download Today’s Workout Spreadsheet Here:
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Day 12
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Ice Skater Jumps
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Keys to Success For This Exercise:
[/et_pb_text][et_pb_blurb title=”Chest up and core engaged.” use_icon=”on” font_icon=”%%230%%” icon_color=”#E41E89″ icon_placement=”left” _builder_version=”3.14″ header_font=”||||||||” header_text_align=”left” header_font_size=”19px” header_line_height=”1.4em” custom_margin=”15px||0px|” /][et_pb_blurb title=”Push laterally with sides of feet” use_icon=”on” font_icon=”%%230%%” icon_color=”#E41E89″ icon_placement=”left” _builder_version=”3.14″ header_font=”||||||||” header_text_align=”left” header_font_size=”19px” header_line_height=”1.4em” custom_margin=”||0px|” /][et_pb_blurb title=”Squeeze glutes” use_icon=”on” font_icon=”%%230%%” icon_color=”#E41E89″ icon_placement=”left” _builder_version=”3.14″ header_font=”||||||||” header_text_align=”left” header_font_size=”19px” header_line_height=”1.4em” custom_margin=”||0px|” /][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.14″ width=”80%” max_width=”1080px”][et_pb_column type=”4_4″ _builder_version=”3.14″ parallax=”off” parallax_method=”on” custom_padding__hover=”|||” custom_padding=”|||”][et_pb_divider color=”rgba(0,0,0,0.09)” _builder_version=”3.14″ /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built=”1″ _builder_version=”3.0.47″ custom_padding=”35px|0px|0|0px|false|false” inner_width=”auto” inner_max_width=”1080px” prev_background_color=”#000000″ next_background_color=”#000000″][et_pb_row make_fullwidth=”on” _builder_version=”3.14″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” module_class=” et_pb_row_fullwidth” width=”89%” width_tablet=”80%” width_last_edited=”on|desktop” max_width=”89%” max_width_tablet=”80%” max_width_last_edited=”on|desktop”][et_pb_column type=”1_2″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on” custom_padding__hover=”|||” custom_padding=”|||”][et_pb_text _builder_version=”3.14″ header_font=”||||||||” header_2_font=”|||on|||||” header_2_text_align=”center”]
Plank Up and Downs
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Keys to Success For This Exercise:
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Shoulder Press
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Keys to Success For This Exercise:
[/et_pb_text][et_pb_blurb title=”Go slow and controlled” use_icon=”on” font_icon=”%%230%%” icon_color=”#E41E89″ icon_placement=”left” _builder_version=”3.14″ header_font=”||||||||” header_text_align=”left” header_font_size=”19px” header_line_height=”1.4em” custom_margin=”15px||0px|” /][et_pb_blurb title=”Keep head and neck relaxed” use_icon=”on” font_icon=”%%230%%” icon_color=”#E41E89″ icon_placement=”left” _builder_version=”3.14″ header_font=”||||||||” header_text_align=”left” header_font_size=”19px” header_line_height=”1.4em” custom_margin=”||0px|” /][et_pb_blurb title=”Hold core tight to keep yourself from swaying back and forth” use_icon=”on” font_icon=”%%230%%” icon_color=”#E41E89″ icon_placement=”left” _builder_version=”3.14″ header_font=”||||||||” header_text_align=”left” header_font_size=”19px” header_line_height=”1.4em” custom_margin=”||0px|” /][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.14″ width=”80%” max_width=”1080px”][et_pb_column type=”4_4″ _builder_version=”3.14″ parallax=”off” parallax_method=”on” custom_padding__hover=”|||” custom_padding=”|||”][et_pb_divider color=”rgba(0,0,0,0.09)” _builder_version=”3.14″ /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built=”1″ _builder_version=”3.0.47″ custom_padding=”35px|0px|0|0px|false|false” inner_width=”auto” inner_max_width=”1080px” prev_background_color=”#000000″ next_background_color=”#000000″][et_pb_row make_fullwidth=”on” _builder_version=”3.14″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” module_class=” et_pb_row_fullwidth” width=”89%” width_tablet=”80%” width_last_edited=”on|desktop” max_width=”89%” max_width_tablet=”80%” max_width_last_edited=”on|desktop”][et_pb_column type=”1_2″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on” custom_padding__hover=”|||” custom_padding=”|||”][et_pb_text _builder_version=”3.14″ header_font=”||||||||” header_2_font=”|||on|||||” header_2_text_align=”center”]
Squat Jumps
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Keys to Success For This Exercise:
[/et_pb_text][et_pb_blurb title=”Make sure you push through your heels on take off and landing” use_icon=”on” font_icon=”%%230%%” icon_color=”#E41E89″ icon_placement=”left” _builder_version=”3.14″ header_font=”||||||||” header_text_align=”left” header_font_size=”19px” header_line_height=”1.4em” custom_margin=”15px||0px|” /][et_pb_blurb title=”Don’t let your knees cave in” use_icon=”on” font_icon=”%%230%%” icon_color=”#E41E89″ icon_placement=”left” _builder_version=”3.14″ header_font=”||||||||” header_text_align=”left” header_font_size=”19px” header_line_height=”1.4em” custom_margin=”||0px|” /][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.14″ width=”80%” max_width=”1080px”][et_pb_column type=”4_4″ _builder_version=”3.14″ parallax=”off” parallax_method=”on” custom_padding__hover=”|||” custom_padding=”|||”][et_pb_divider color=”rgba(0,0,0,0.09)” _builder_version=”3.14″ /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built=”1″ _builder_version=”3.0.47″ custom_padding=”35px|0px|0|0px|false|false” inner_width=”auto” inner_max_width=”1080px” prev_background_color=”#000000″ next_background_color=”#000000″][et_pb_row make_fullwidth=”on” _builder_version=”3.14″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” module_class=” et_pb_row_fullwidth” width=”89%” width_tablet=”80%” width_last_edited=”on|desktop” max_width=”89%” max_width_tablet=”80%” max_width_last_edited=”on|desktop”][et_pb_column type=”1_2″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on” custom_padding__hover=”|||” custom_padding=”|||”][et_pb_text _builder_version=”3.14″ header_font=”||||||||” header_2_font=”|||on|||||” header_2_text_align=”center”]
Lateral shoulder raise
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Keys to Success For This Exercise:
[/et_pb_text][et_pb_blurb title=”Bend at your waist” use_icon=”on” font_icon=”%%230%%” icon_color=”#E41E89″ icon_placement=”left” _builder_version=”3.14″ header_font=”||||||||” header_text_align=”left” header_font_size=”19px” header_line_height=”1.4em” custom_margin=”15px||0px|” /][et_pb_blurb title=”Keep head and neck relaxed and core tight” use_icon=”on” font_icon=”%%230%%” icon_color=”#E41E89″ icon_placement=”left” _builder_version=”3.14″ header_font=”||||||||” header_text_align=”left” header_font_size=”19px” header_line_height=”1.4em” custom_margin=”||0px|” /][et_pb_blurb title=”Squeeze at the top of the movement” use_icon=”on” font_icon=”%%230%%” icon_color=”#E41E89″ icon_placement=”left” _builder_version=”3.14″ header_font=”||||||||” header_text_align=”left” header_font_size=”19px” header_line_height=”1.4em” custom_margin=”||0px|” /][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.14″ width=”80%” max_width=”1080px”][et_pb_column type=”4_4″ _builder_version=”3.14″ parallax=”off” parallax_method=”on” custom_padding__hover=”|||” custom_padding=”|||”][et_pb_divider color=”rgba(0,0,0,0.09)” _builder_version=”3.14″ /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built=”1″ _builder_version=”3.0.47″ custom_padding=”35px|0px|0|0px|false|false” inner_width=”auto” inner_max_width=”1080px” prev_background_color=”#000000″ next_background_color=”#000000″][et_pb_row make_fullwidth=”on” _builder_version=”3.14″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” module_class=” et_pb_row_fullwidth” width=”89%” width_tablet=”80%” width_last_edited=”on|desktop” max_width=”89%” max_width_tablet=”80%” max_width_last_edited=”on|desktop”][et_pb_column type=”1_2″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on” custom_padding__hover=”|||” custom_padding=”|||”][et_pb_text _builder_version=”3.14″ header_font=”||||||||” header_2_font=”|||on|||||” header_2_text_align=”center”]
Superman
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Keys to Success For This Exercise:
[/et_pb_text][et_pb_blurb title=”Keep head and neck relaxed” use_icon=”on” font_icon=”%%230%%” icon_color=”#E41E89″ icon_placement=”left” _builder_version=”3.14″ header_font=”||||||||” header_text_align=”left” header_font_size=”19px” header_line_height=”1.4em” custom_margin=”15px||0px|” /][et_pb_blurb title=”Squeeze at the top of the movement” use_icon=”on” font_icon=”%%230%%” icon_color=”#E41E89″ icon_placement=”left” _builder_version=”3.14″ header_font=”||||||||” header_text_align=”left” header_font_size=”19px” header_line_height=”1.4em” custom_margin=”||0px|” /][et_pb_blurb title=”Exhale as you lift” use_icon=”on” font_icon=”%%230%%” icon_color=”#E41E89″ icon_placement=”left” _builder_version=”3.14″ header_font=”||||||||” header_text_align=”left” header_font_size=”19px” header_line_height=”1.4em” custom_margin=”||0px|” /][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.14″ width=”80%” max_width=”1080px”][et_pb_column type=”4_4″ _builder_version=”3.14″ parallax=”off” parallax_method=”on” custom_padding__hover=”|||” custom_padding=”|||”][et_pb_divider color=”rgba(0,0,0,0.09)” _builder_version=”3.14″ /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built=”1″ _builder_version=”3.0.47″ custom_padding=”35px|0px|0|0px|false|false” inner_width=”auto” inner_max_width=”1080px” prev_background_color=”#000000″][et_pb_row make_fullwidth=”on” _builder_version=”3.14″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” module_class=” et_pb_row_fullwidth” width=”89%” width_tablet=”80%” width_last_edited=”on|desktop” max_width=”89%” max_width_tablet=”80%” max_width_last_edited=”on|desktop”][et_pb_column type=”1_2″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on” custom_padding__hover=”|||” custom_padding=”|||”][et_pb_text _builder_version=”3.14″ header_font=”||||||||” header_2_font=”|||on|||||” header_2_text_align=”center”]
Walking Lunges
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Keys to Success For This Exercise:
[/et_pb_text][et_pb_blurb title=”Push through your heel” use_icon=”on” font_icon=”%%230%%” icon_color=”#E41E89″ icon_placement=”left” _builder_version=”3.14″ header_font=”||||||||” header_text_align=”left” header_font_size=”19px” header_line_height=”1.4em” custom_margin=”15px||0px|” /][et_pb_blurb title=”Keep your toe from going in front of your knee” use_icon=”on” font_icon=”%%230%%” icon_color=”#E41E89″ icon_placement=”left” _builder_version=”3.14″ header_font=”||||||||” header_text_align=”left” header_font_size=”19px” header_line_height=”1.4em” custom_margin=”||0px|” /][et_pb_blurb title=”Keep your chest up and core tight” use_icon=”on” font_icon=”%%230%%” icon_color=”#E41E89″ icon_placement=”left” _builder_version=”3.14″ header_font=”||||||||” header_text_align=”left” header_font_size=”19px” header_line_height=”1.4em” custom_margin=”||0px|” /][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.14″ width=”80%” max_width=”1080px”][et_pb_column type=”4_4″ _builder_version=”3.14″ parallax=”off” parallax_method=”on” custom_padding__hover=”|||” custom_padding=”|||”][et_pb_divider color=”rgba(0,0,0,0.09)” _builder_version=”3.14″ /][/et_pb_column][/et_pb_row][/et_pb_section]
