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DAY 13

PUSH UPS – ALTERNATE LEG LIFT

 

Keys to Success For This Exercise:

 

Keep your shoulders over your elbows in a straight line

 

Keep head and neck relaxed

 

Back should be flat and core tight to keep your body from swaying back and forth during the leg lift

 

FRONT SHOULDER RAISE

 

Keys to Success For This Exercise:

 

Glutes, core and back tight. Don’t let your body rock back and forth or sway

 

Go slow and controlled, squeeze at the top of the movement

 

LAT RAISES – RUN THE RACK

 

Keys to Success For This Exercise:

 

“Run the rack” means you will start with the heaviest weight you can lift with good form and complete 2-5 reps. Move down to the next lowest weight and complete 5 reps. Then the next lowest weight until you finish at 5 lbs dumbbells.

 

Bend at your waist, core tight, head and neck relaxed.

 

Squeeze your back muscles and squeeze at the top of the motion

 

OVERHEAD PRESS – RUN THE RACK

 

Keys to Success For This Exercise:

 

“Run the rack” means you will start with the heaviest weight you can lift with good form and complete 2-5 reps. Move down to the next lowest weight and complete 5 reps. Then the next lowest weight until you finish at 5 lbs dumbbells.

 

Core tight, back straight, head and neck relaxed. Push and squeeze at the top of the movement.

 

PLANK – UP AND DOWN

 

Keys to Success For This Exercise:

 

Back should be flat and core tight to keep your body from swaying back and forth

 

Head and neck relaxed, feet a little bit wider then a usual plank

 

JUMPING JACK LATERAL RAISES

 

Keys to Success For This Exercise:

 

Keep a slight bend in your elbow

 

Keep your movements controlled so you aren’t swinging the weight up and down. Make it a purposeful lift up and down

 
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