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DAY 27

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

 
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