DOWNLOAD TODAY’S WORKOUT SPREADSHEET HERE:DAY 20 Get The Sheet! JUMPING JACK BICEP CURL Keys to Success For This Exercise: Use at least a 5lbs dumbbell Don’t swing your arms, be controlled on your bicep curl CLOSE GRIP PUSH UPS Keys to Success For This Exercise: Put your hands on the ground underneath your sternum, using your index finger and thumb make a diamond Bring your chest all the way down until it touches your hands then push yourself back up DIPS (WEIGHTED FOR PROGRESSION) Keys to Success For This Exercise: Place your hands on the edge of a bench, bring your feet all the way out Lower your body to the ground, your arms will form a 90 degree angle Place a weight in your lap- use higher weights as you get stronger BOAT HOLD Keys to Success For This Exercise: Put your arms next to your ears and keep them there for the entire workout Use your core to rock your body back and forth HAMMER CURLS Keys to Success For This Exercise: Feet shoulder width apart, back straight, core tight Turn your palms inward and be slow and controlled on the lift up and down, use a heavy weight BAND CURLS Keys to Success For This Exercise: Bring your feet shoulder width apart, loop a resistance band under your feet and hold in your hands the other end This is a burnout exercise, go fast and really feel the burn in your bicep PLANK TRICEP KICKBACK Keys to Success For This Exercise: Bring your feet shoulder width apart- (slightly wider then on a normal plank) Back and booty are aligned and there should be no sway in your back, don’t let yourself rock back and forth
