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DAY 22

PLANK ROW

 

Keys to Success For This Exercise:

 

Feet are slightly further apart then a regular plank- to help with stability

 

Back and booty should form a straight line, don’t allow your back to sway or your booty to raise into the air

 

Use at least a 5lbs dumbbell

 

SQUAT PRESS

 

Keys to Success For This Exercise:

 

Sit into your heels on the squat and drive knees outwards to not allow them to cave in

 

Turn your palms inward and push straight up for the shoulder press

 

DUMBBELL PUSHTHROUGH

 

Keys to Success For This Exercise:

 

Stand with feet shoulder width apart, core tight and back straight

 

Turn your palms toward your face on the lift up then rotate them towards the floor on the lift outwards

 

PLANK T RAISE

 

Keys to Success For This Exercise:

 

Feet are slightly further apart then a regular plank- to help with stability

 

Back and booty should form a straight line, don’t allow your back to sway or your booty to raise into the air

 

Use at least a 5 lbs dumbbell

 

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.

 

You can do this standing or sitting

 

BURPEES W/ PUSH UP

 

Keys to Success For This Exercise:

 

Really push yourself!

 
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