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DAY 20

PLANK – ALT. LEG LIFT

Keys to Success For This Exercise:

Bring your feet about shoulder width apart for stability, shoulders are directly over elbows

 

When you lift your leg hold your body tight in line so you don’t sway up/down or back and forth

 

JUMPING JACKS LATERAL RAISE

Keys to Success For This Exercise:

Use a weight that you can control, don’t swing your arms up and down, lift and lower with purpose

 

PLANK SHOULDER TOUCHES

 

Keys to Success For This Exercise:

Bring your feet about shoulder width apart for stability, shoulders are directly over elbows

 

Hold your body tight, don’t allow a sway up/down or rocking back and forth

 

DUMBBELL OVERHEAD PRESS

Keys to Success For This Exercise:

You can do this sitting or standing

 

This is “run the rack”- start at the highest weight you can lift complete 2 reps, then go to the next lowest weight, complete 2 reps, continue until you get down to 5 lbs.

 

POWER UPRIGHT ROW

Keys to Success For This Exercise:

Stand tall, back straight, core tight, head and neck relaxed

 

Lift the bar all the way up to complete the movement, elbows should be parallel to the ground at the top of the movement

 

SQUAT JACKS

Keys to Success For This Exercise:

Sit back into your heels and drive your knees outward during the squat

 

Push yourself!

 
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