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DAY 12

 

PUSH UPS

Keys to Success For This Exercise:

 

Keep your shoulders over your hands, no sway in your back, head and neck relaxed

 

You can execute from knees if needed

 

 

SIDE PLANK

Keys to Success For This Exercise:

 

Your body should make a straight line, stack your feet one on top of the other.

 

Squeeze your core, keep your shoulder in a line with your elbow

 

 

JUMPING JACK BICEP CURL

Keys to Success For This Exercise:

 

Be slow and controlled in your movements

 

Pick a weight you can control, no swinging your arms up and down

 

 

BENCH DIPS

Keys to Success For This Exercise:

 

Lower yourself into a 90 degree angle

 

If needed bring your feet closer to you

 

 

LUNGE / BICEP CURL

Keys to Success For This Exercise:

 

Step forward and curl up as your lunge down. Drop your knee to the ground, push through your heel and keep your knee from crossing in front of your toe

 

Keep core tight, back straight and head and neck relaxed

 

 

SQUAT / ROW / KICKBACK

Keys to Success For This Exercise:

 

Squat into your heels and drive knees outwards

 

Bend slightly at waist, keep core tight and head and neck relaxed

 

Squeeze at the end of the movement to complete the exercise

 

 

CORE BALL REACH

Keys to Success For This Exercise:

 

Keep head and neck relaxed, don’t pull with your neck, squeeze your core to help you roll up

 
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