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DAY 17

CLOSE GRIP PUSH UPS

Keys to Success For This Exercise:

 

Make a diamond on the floor using your thumb and forefinger directly under your sternum

 

Lower your chest to the ground and then push back up

 

 

 

SIDE PLANK

Keys to Success For This Exercise:

 

Stack your feet on top of eachother and hold your body is a straight line

 

Keep your shoulder over your elbow and don’t allow your body to sway up or down, hold it tight

 

 

 

JUMPING JACK BICEP CURL

Keys to Success For This Exercise:

 

Choose a weight you can control, don’t swing your arms up and down

 

 

 

SKULL CRUSHER

Keys to Success For This Exercise:

 

Lay flat and bring your arms straight up and hands turned inwards

 

Hinge at your elbows and lower the weights down to your ears then back up

 

 

 

SQUAT HAMMER CURL

Keys to Success For This Exercise:

 

Sit into your heels on the squat and drive knees outwards so they don’t cave in

 

Palms are facing inwards towards eachother, lift and lower in a controlled motion

 

 

 

BAND CURL

Keys to Success For This Exercise:

 

Loop a resistance band around your feet and then hold the other end in each hand

 

Stand tall, core is tight, head and neck are relaxed

 

This is a burnout exercise; go fast and go until you cant keep going.

 

 

 

TOE TOUCHES

Keys to Success For This Exercise:

 

Lay flat with arms stretched over your head

 

Use your core to pull your legs up and then reach up with your arms

 

Head and neck are relaxed, dont pull with your neck

 
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