Good morning lets sculpt those arms!
Side arm raises palms face back of the room 3 sets 10 pick a medium weight increase when easily do 2 sets
Around the worlds 3 sets 10
Side bicep curls 3 sets of 10 to 12
Low chest fly 3 sets of 12
Front to side raises then side to front 3 sets of 12 pick a medium weight increase after 2 sets done more easily
Sorry for no video today, but here is the challenge!
Lunges to jump 12 on each side – 3 sets
1 leg squat – 8 to 10 reps – 3 sets
Side – full crunch – 3 sets of 12 to 15
Step jumps 3 sets of 6 to 10
Try incorporating this once a week for the next 4 weeks!
Target areas – legs, biceps, and shoulders
Exercise one – bicep curl to side shoulder press to front shoulder press; 3 sets of 8 to 10 challenging weight
Exercise two – squat swings with front straight arm raise 3 sets of 10 to 12
Exercise three – dead lift to upright row 3 sets of 12
Try these exercises Tuesday Thursday Saturday!
Message for questions!
Legs/ abs challenge
Today’s challenge is a timed one – squats or med ball squats as fast as you can for 30 seconds
10 seconds rest
Lunge with twist 30 seconds alternating legs
10 sec rest
Burpees with med ball or burpee with push up if no med ball – all out 30 secs
10 sec rest
Med ball or floor mountain climbers
10 sec rest
Med ball pikes if no med ball try downward dogs with a leg raise
Try 5 to 6 rotations of this!
Day 5 challenge is up down planks with side leg lifts.
Exercise one start on elbows lift right leg then left leg, go up to your hands, right leg lift the left leg lift, last right leg twist then left leg twist
Go back to elbows start everything on left side!
Try this 3 sets 2 times each side, 4 times, then 6 times each side!
Second exercise is leg lifts – 3 sets of 10 bent leg to kick leg
Today’s challenge incorporates back, triceps, core, glutes, hams, quads.
Try 3 sets 10 reps increase weight after 1 to 2 sets become easier with a certain weight. Try 8, 10, 12 pounds
First exercise first set single leg deadlift alternate flies with rows 10 reps of each
Next set and third set of that exercise alternate legs
Second exercise alternate legs each set single leg deadlift with tricep extensions
Add this exercise to 3 workouts a week for a more sculpted back, triceps, and lifted glutes!
Day 3 challenge has an ab focus. This is great for obliques, transverse, and rectus abdominals. So you’ll be targeting all areas!
You can use 3, 5, or 8 pounds for these exercises
First exercise tick tocks swing left, right, left hold then right, left, right hold – do this series 10 times
Second exercise an twists keep feet forward and hips straight weights in tights elbows 90 degree twist side to side 10 times each side
Third exercise punch shoulder height 10 times each side again feet forward hips straight
Fourth exercise punches over head 10 each side and angle punch so it is not straight over your head
Fifth exercise wood chops bring from overhead twist down then other overhead twist down 10 times each side if desired and need more start from down position and twist up that way you are making your abs work on all planes every direction
Try this 3 to 4 times a week every other day! 3 sets of 10 up the weight after 1 to 2 sets of 1 weight comfortably