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DAY 13

PLANK – UP AND DOWN

 

Keys to Success For This Exercise:

 

Hold your back in a straight line with your booty, don’t sway up and down or back and forth

 

SHOULDER PRESS

 

Keys to Success For This Exercise:

 

Chest out, back strong, core tight, head and neck relaxed

 

Push all the way up and squeeze at the top to complete the movement

 

JUMPING JACK LAT RAISE

 

Keys to Success For This Exercise:

 

Keep a slight bend in your elbows, don’t swing your arms, be controlled in your movements.

 

SQUAT / ROWS

 

Keys to Success For This Exercise:

 

Push into your heels, drive your knees outwards and squeeze your glutes on the squat

 

Be controlled when doing the row

 

SQUAT JACKS (WEIGHTED)

 

Keys to Success For This Exercise:

 

Hold a dumbbell in each hand and be controlled (don’t swing your arms)

 

Push through your heels and squeeze your glutes on the squat

 

PLANK – ALT. ARM & LEG LIFT

 

Keys to Success For This Exercise:

 

Bring your legs slightly wider then your shoulders, slightly wider then a normal plank

 

Alternate lifting one arm then one leg as you hold your body in a straight line, no sway up and down or back and forth

 

X STEP-UPS (WEIGHTED)

 

Keys to Success For This Exercise:

 

Hold a weight In your hands as you step up, adjust the weight to be challenging to you

 

Find a comfortable height for your front foot, the higher the more challenging

 

BURPEES W/ PUSH UPS

 

Keys to Success For This Exercise:

 

Have fun 🙂

Bring Your Knee within an inch of the ground without letting it touch.

 
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