Friday's "Lockdown" Training

Like last Friday but FIVE sets instead of Four.

Contralateral limb raise: 5x10

Lie facedown with arms outstretched and palms facing each other.

Slowly lift one arm a few inches off the floor, keeping it straight without rotating your shoulders and keeping head and torso still. Hold the position, then lower your arm back down. Repeat on the other side.

For an extra challenge, lift the opposite leg a few inches off the floor at the same time.

Donkey kick: 5x10

Start in a push-up position with your legs together. Tighten core and kick both legs into the air with knees bent, reaching feet back toward glutes. Try to land gently when returning to the starting position.

Reverse fly: 5x10

For dumbbells, grab two cans or bottles of water. Stand up straight, with one foot in front of the other and your front knee slightly bent.

With palms facing each other and abs engaged, bend forward slightly from your waist and extend arms out to the sides, squeezing shoulder blades.


Superman: 5x10

Lie facedown with arms and legs extended. Keeping the torso as still as possible, simultaneously raise your arms and legs to form a small curve in your body.

Triceps dip: 5X20

Sit on the floor near a step or bench, with knees slightly bent. Grab the edge of the elevated surface and straighten your arms.

Bend your arms to a 90-degree angle and straighten again while your heels push into the floor.

Diamond push-up:5x10

Get into a push-up position with diamond-shaped hands, so that your thumbs and index fingers touch. Then do push-ups!


Changes coming Monday

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