Upper body and core crush

circuit

Move 1: Plank Walk to Italic Climber

• Start standing behind the mat.
• Bend your knees to hinge at your hips, place your hands in a high plank position, shoulders stacked on your wrists, core supported, and back flat.
• Keeping the hips flush with the mat, alternately push the knees toward the opposite elbows, one time on each side.
• Move your hands back to your feet to stand in the starting position and repeat the sequence.
• MOD: Put your hand on a raised surface at the end of the strike, making it a raised high plank.

Exercise two: overhead triceps stretch

• Start in a kneeling position, core supported, shoulders back and down (as if they were leaning against a wall).
• Lift one weight over your head with both hands (or hold two lighter weights in both hands) so that your arms are straight overhead.
• Slowly lower the weight behind your head by bending your elbows, taking care not to open your elbows too much.
• Once your forearms are parallel to the floor, return the weight to the starting position and repeat.
• Your upper arms should stay in place throughout the movement so your elbows don’t move forward or back too much.
• Mod for an extra core challenge: Sit with your hips toward your feet as you lower your forearms, then lean back again as you straighten your arms, keeping your core supported and preventing any arching in your spine.

Exercise 3: Biceps Curl Bend Arm Side Raise

• Start standing with the weights in your hands and palms facing forward.
• With your supported core and shoulders back and down (as if they were leaning against a wall), bend your elbows to curl the weight to shoulder height.
• With control, lower the weight in half and bend your elbows 90 degrees. During the curl, be careful to keep your elbows inside your ribcage.
• From this position, raise your arms sideways to shoulder height, keeping your elbows slightly bent, leading with your shoulders and elbows rather than your wrists.
• Slowly lower your elbows back next to your rib cage and lower the weight to the starting position.
• Repeat this sequence for the maximum number of times.

This free 14-day workshop can be done with any exercise program!

Sign up and start exercising today to get more out of your workouts!

Exercise 4: Bike Crunches – Option to Use Exercise Ball

• Start lying on your back with your legs bent, knees over your hips, hands behind your head, without pulling your head forward.
• Contract your abs by bringing your chest forward and rotating at your torso, bringing your right elbow to your left knee while extending your right leg.
• Slowly and gently lower yourself to the ground and repeat with left elbow to right knee and left leg extended.
• Make sure your lower back maintains gentle contact with the mat throughout the movement.
• MOD: Instead of extending the other leg, keep both legs bent and tap the mat with your toes.
• Mod of the ball: Use a stability ball to support your mid-rise to lower back, starting from an inverted tabletop with knees bent 90 degrees and feet firmly on the mat (take a wider stance for improved stability).
• With both hands supporting your head, alternately pull the opposite knee and the opposite elbow, with the other foot on the mat.

Exercise 5: Alternate chest press squats

• Begin lying on your back, knees bent, feet firmly on the mat, and weights in both hands.
• Supporting your core and lower back in light contact with the mat, extend your arms straight over your chest, palms toward your knees.
• As you bend your arms, bring your elbows in line with your shoulders and lower the weight in a controlled manner. Press the weight over your chest to return to the starting position.
• Pull one knee into your chest as you raise your arms. Then stretch the same leg as you lower the weight. Alternately pull each knee with each chest compression.
• MOD: Do not stretch the leg or completely remove the lower body part after pulling the leg towards the chest, keep the feet on the mat.

Action 6: Fly in reverse

• Stand with core support, chest up, shoulders back and down (as if against a wall), and weights in both hands.
• The hips are hinged forward, at a 45-degree angle to the body, and joined between the shoulders so they don’t bend forward. Let your dumbbells hang over your chest and keep your head and neck in a neutral position.
• Using the muscles between your shoulder blades, lift your arms up to the side of your shoulders and elbows instead of your wrists. A slight bend in the elbows is natural.
• Return to the starting position with control and repeat.

Terminator:

squat press

• Begin standing with your feet about hip-distance apart and your shoulders back and down (as if they were leaning against a wall) while placing weights on your shoulders
• As you begin the squat, move your hips back, support your core and keep your chest up, keeping your knees in line with your toes.
• Push back with the power of your glutes, then raise your arms above your head. Your weighted objects can face forward or face each other. Put them back on your shoulders and repeat the squat.
• MOD: Use an elevated surface like a sofa, chair ottoman, or bench to check your squat form and make sure you’re using the correct muscles. Consider practicing this move without any heavy weights to start with, but instead press soft fists overhead.