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The Basics: Do each exercise for a total of 1 minute with 30-45 seconds rest in between before moving onto the next.
Challenge: Complete a total of 3 rounds of the same exercise before moving onto the next one. Always listen to your body and rest to revamp for complete energy to execute each round. (no more than 2 minutes rest)
Remember! As you do each exercise you are an artist that is sculpting and creating each muscle in your body. The more focus you put into a particular body part the more you will feel it working!
Sumo Squat-Bicep Curl-Shoulder Press with Plate:
Stand with your feet wider than hip-width apart, toes turned out, holding a plated weight between your knees. Bending at your knees, lower your body until your thighs are parallel to the floor. Push yourself back up as you curl the weights up to your shoulders, then return to start.
The wonderful thing about this calorie burning compound exercise is that you can use just about any equipment to create an external load (dumbbells, medal, barbell etc)
Pro tip: squeeze glutes through entire exercise, tucking your tail bone under to maintain core stability.
In a push up position, place your hands under your chest to form a diamond shape. Touch your forefingers together and your thumbs together. This forms your diamond.
Lower yourself to the ground, then push up. Keep your back straight and tense your abs and chest. Make sure to keep your fingers in the correct diamond position. Repeat
ACE studies show that this is one of the most effective exercises for defining and toning our triceps.
Modification: Complete this exercise on your knees.
Pro tip: squeeze glutes entire time and remember to power up your head, chest, and hips all in one motion
Wide grip seated row:
For this exercise you will need access to a low pulley row machine with a V-bar.
To get into the starting position, first sit down on the machine and place your feet on the front platform making sure that your knees are slightly bent and not locked.
With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. This is the starting position of the exercise.
Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
Pro tip! Tuck your tail bone in to create strong core stability bringing bar to chest level. Think of squeezing your shoulder blades down and together while keep shoulders down and relaxed away from your ears.
Squat Y-T Raises:
Begin with hip feet distance part with toes facing forward. As you squat down with palms facing down prepare to push through your heels pulling resistance upward first creating a Y then returning down to a squat to complete the exercise creating a T with your arms.
Pro tip: squeeze gluteus at the top of each Y and T.
Overhead resistance Pull with Ab taps
Lie on your back, grabbing the free end of the cable with both hands, stretching arms straight out overhead. With elbows slightly bent, pull the cable overhead, crossing your torso until the handle reaches your knees. Slowly return to starting position