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DAY 13

PLANK – ALTERNATE LEG LIFT

Keys to Success For This Exercise:

 

Keep shoulders over your elbows, squeeze your core and keep your back in a straight line with your booty

 

Don’t let your body sway as you lift your leg

 

 

 

SQUAT PRESS

Keys to Success For This Exercise:

 

Sit into your heels, drive knees outward, keep core tight and back lifted/straight

 

Push all the way up and squeeze at the top of the shoulder press to complete the movement

 

 

 

CORE BALL REACH

Keys to Success For This Exercise:

 

Keep head and neck relaxed, squeeze with your core to roll your body up

 

 

 

JUMPING JACK LATERAL RAISES

Keys to Success For This Exercise:

 

Don’t swing your arms, lift and lower your arms in a controlled motion

 

 

 

PLANK ROW

Keys to Success For This Exercise:

 

Keep shoulders over your elbows, squeeze your core and keep your back in a straight line with your booty

 

Don’t let your body sway as your lift for the row

 

 

 

POWER UPRIGHT ROW

Keys to Success For This Exercise:

 

Squeeze your core, keep chest up and back straight, head and neck relaxed.

 

Squeeze at the top of the row to complete the movement

 

Try not to sway back and forth

 

 

 

SQUAT JACKS (WEIGHTED)

Keys to Success For This Exercise:

 

Grab two dumbbells- one for each hand, hold them as you complete the squat jump/jack

 

Drive your knees outward and sit into your heels on the squat

 
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