Sexy Shred Day Three

Get the Workout Here!

Reverse Grip Pull Up

  • Keep hands shoulder width apart and palms facing toward you
  • Keep core tight and lower all the way down and pull all the way up to get a full range of motion
  • Perform assisted with a machine or resistance band, using enough weight to allow yourself full range of motion

Tricep Dip

  • Keep elbows in
  • Squeeze tricep at the top of the movement
  • Perform dip until arms reach a 90 degree angle

Skull Crushers

  • Lay on bench keeping back flat and core engaged
  • Keep elbows in, directly over shoulders, and squeeze through the tricep
  • Push yourself!

Glute Kickbacks w/Resistance Bands

  • Keep core tight, back flat, and engage glutes and hamstrings
  • Keep slight bend in support leg and squeeze glute as you kickback
  • Do not arch back; if your back is arching, you're kicking your leg too far upward

Rope Curls

  • Keep core tight and chest up to prevent upper body swaying
  • Keep elbows close to the side of your body; start curl with palms facing down and twist so you end with palms facing up toward the body
  • Squeeze the bicep at the top of the curl; use dummbells or resistance bands and PUSH YOURSELF

Preacher Curls w/Dumbbells or EZ Bar

  • Position yourself so your upper body is tilted forward at roughly a 45 degree angle, elbows in between knees, and an EZ bar held in both hands with an underhand grip (you can use a preacher curl bench if you have one)
  • Lower the bar, stopping just before your elbows lock out and pull back up again
  • Use dumbbells if you do not have an EZ bar; the key is to make sure you keep the forward lean

Physio Ball Push Up w/Ab Tuck

  • Keep glutes and core tight, back flat, and head in neutral alignment
  • Shoulders should be stacked on top of wrists and elbows go out as you perform push up
  • After each push up, engage core and tuck feet toward your body, rolling the physio ball in and then pushing back out into a plank

Weighted Crunches

  • Perform weighed crunches using a dyna disk situation under your middle/upper back; if you do not have, perform regular crunch with weight on abdomen
  • Holding a weight behind your head, engage core muscles and crunch up until your shoulders are lifted
  • Pull from core NOT from neck