Upper Body

Day Five, Week Two

Repeat after me. “I. am. WORTH IT.” Mentally, this week is the toughest. It just is. You’re halfway. That excitement you had in the beginning may be starting to fade. Don’t let it! Keep pressing forward. Finish this. Focus. This workout is important, so remember your “why”, start the most motivating playlist you have, and dig deep. I promise you won’t regret it. Give me some arm circles and get those jumping jacks going.

More on the Movements…

10 Wide Stance Push-ups

1. Start in high plank with a neutral spine, arms fully extended, and hands positioned just wider than your chest.

2. Walk your hands out a little wider than normal.

3. Bend your elbows out and back as you lower your chest to slightly below your bent elbow.

4. Continue for 10 repetitions.

5. Breathing: Inhale as you lower your chest, exhale as you push up.

6. Modification:

   1. If you can’t get much depth from your toes, drop to your knees. Make sure you tuck your pelvis so your butt doesn’t stick up in the air.

15 Side Press (each side)

1. Lie on one side, with your shoulders, hips and knees stacked.

2. Place your top hand on the floor in front of your bottom shoulder and your bottom hand on your top shoulder, arm crossed over your chest.

3. Use your top arm to press your torso up off the floor then lower back to starting position.

4. Continue for 15 repetitions, then switch sides.

5. Breathing: Exhale as you press up, inhale as you lower.

20 Plank Walks

1. Start in high plank position, with your wrists stacked below your shoulders.

2. Squeeze your glutes and thighs and contract your core as you walk your arms and legs to the left, then to the right.

3. Continue for 20 repetitions.

4. Breathing: Do it!

10 Commandos

1. Start in high plank, with wrists in line with shoulders.

2. Lower onto your forearms, then press yourself back up into high plank.

3. Repeat, this time starting with the other arm.

4. Continue alternating your leading arm for 10 repetitions.

5. Breathing: Inhale as you lower to your forearms, exhale as you press back up into high plank.

10 T Push-ups

1. Start in high plank with a neutral spine, arms fully extended, and hands positioned just wider than your chest.

2. Bend your elbows out and back as you lower your chest to slightly below your bent elbow.

3. At the top of your push-up, raise your arm toward the sky, rotate your torso so your chest is facing forward, and slightly roll onto the sides of your feet.

4. Return to push-up position, and repeat with the opposite side.

5. Continue alternating for 10 repetitions.

6. Breathing: Inhale as you lower your chest, exhale as you push up.

7. Modification:

   1. If you can’t get much depth from your toes, drop to your knees. Make sure you tuck your pelvis so your butt doesn’t stick up in the air. As you push up, pop onto your toes for the rotation.

12 Low Plank into Reverse Fly (each side)

1. Start in low plank position from your forearms, with elbows stacked below shoulders.

2. Keep your arm at a 90° degree angle as you raise it off the floor, then squeeze your shoulder blade and stretch your chest.

3. Hold for 1 count, return to starting position, then continue on the same arm for 12 repetitions. Switch arms.

4. Breathing: Exhale as you flex your upper back, inhale as you bring your arm back to starting position.

5. Modification:

   1. If it’s too difficult to hold plank through the full set, hold the plank from your knees rather than your toes. Make sure your butt isn’t in the air - keep your pelvis tucked and core tight.

10 Crab Dips with Toe Tap

1. Begin in crab position: Sit on the floor with your feet in front of you and your hands behind you, fingers facing forward or to the side. Extend your arms and lift your hips off the ground.

2. Bend your elbows, lowering yourself to the ground.

3. As you press yourself back up, contract your core and bring your right hand up while simultaneously lifting your left leg. Reach your right hand to your left toes.

4. Slowly return to elevated position, dip again then alternate sides.

5. Continue alternating for 10 repetitions.

6. Breathing: Inhale as you dip, exhale as you press up and reach.

10 Pike Push-ups

1. From plank position, lift your hips up and back until your body forms an inverted “V” shape. Keep arms and legs straight.

2. Bend your elbows and lower your upper body toward the floor.

3. Slowly push back up into starting position, and continue for 10 repetitions.

4. Breathing: Inhale as you lower your upper body, exhale as you press back up.