Upper Body
Day Eight, Week Three
Now is not the time to coast through. This is going to be your best week yet! You’re in it now. Fighting for your goal because it’s up to you. YOU make the choice to push harder or pull back. Results will happen when you do a little bit more than you want to, so focus on that today. Give me some arm circles and high knees, start your music and jump right in.
More on the Movements…
10 Dive Bombers
Start in downward dog with your knees slightly bent.
Bend your elbows so they stay close to your ribs and lower your chest until it is hovering above the floor.
Push through your palms and engage your core as you press your chest up until your thighs hover above the floor.
Try to reverse the movement: Bend your elbows and press your hips back into downward dog.
Breathing: Inhale as you shift down, exhale as you press back up.
Modification:
If the reverse is too difficult (it is tough!), simply keep your arms straight as you press your hips back into downward dog.
15 Lying Back Press
Lie on your back with knees bent and feet flat. Place your arms at your sides with your elbows bent to about 90 degrees.
Contract your core and drive your elbows into the floor to lift your back off the ground. As you lift your back, puff out your chest and bring your shoulders back.
Hold for 2 seconds, then slowly lower back to starting position while keeping your core contracted.
Continue for 15 repetitions.
Breathing: Exhale as you press up, inhale as you lower back to the floor.
12 Low Plank Scapula Push-up + Dolphin
Start in low plank position, from your forearms, with your elbows stacked below your shoulders, and core and glutes contracted.
Pinch your shoulder blades together (imagine trying to squeeze a pencil between them) and hold for 3 seconds. The range of motion is small.
Relax the engagement in your shoulder blades, slightly lowering your chest back into low plank position and press your palms into the floor.
Press your hips up and back lowering your forehead toward the mat.
Return to low plank, and continue the combination for 12 repetitions.
Breathing: Exhale as you pinch your shoulder blades together, inhale as you shift your hips into dolphin, exhale again as you lower back to plank.
Modification:
If holding plank for this long is too difficult, balance from your knees rather than your toes. Keep your body in a straight line, contracting your core, glutes and thighs.
50 Mountain Climbers
Start in high plank position, wrists stacked below shoulders and core engaged.
Drive your knees toward your arms powerfully, yet controlled, and alternate knees for 50 repetitions.
Keep your core engaged throughout the entire movement.
Breathing: Inhale as you drive your knees, exhale as you press your heels back.
10 Commandos
Start in high plank, wrists in line with shoulders.
Lower onto your forearms, then press yourself back up into high plank.
Repeat with the other arm.
Continue alternating your leading arm for 10 repetitions.
Breathing: Inhale as you lower to your forearms, exhale as you press back up into high plank.
10 Walkouts + X Plank
Stand with your feet wide enough so you are able to place your hands on the ground while only keeping your knees slightly bent.
Hinge forward, place your hands on the ground, and walk them forward until you are in the high plank position.
Once your wrists are stacked below your shoulders, raise your hips into a “V” position, keep your core engaged, and reach your right hand to your left foot.
Return to plank position then reach your left hand to your right foot.
Return to plank position, then walk both hands in reverse toward your toes and slowly stand.
Continue for 10 repetitions.
Breathing: Do it!
30 Fly Jacks
Stand tall with your feet together and arms in front, bent at a 90° angle, with your fists clenched.
Simultaneously pull your elbows out to the sides, squeezing your shoulder blades together, and jump your feet out wide.
Jump back to starting position and repeat for 30 repetitions.
Breathing: Exhale as you fly, inhale as you return to starting.
Modification:
If you are unable to jump, step into a side squat as you pull your elbows out, and alternate directions.
10 Push-ups + Shoulder Taps
Start in high plank with a neutral spine, arms fully extended, and hands positioned just wider than your chest.
Bend your elbows out and back as you lower your chest to slightly below your bent elbow.
Press back up, and at the top of your push-up, tap your right hand to your left shoulder, then your left hand to your right shoulder.
Continue this combination for 10 repetitions.
Breathing: Inhale as you lower your chest, exhale as you push up.
Modification:
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.
Even better than push-ups from your knees: Stay on your toes, but do an incline push-up from the couch or a bench instead to take a little weight off and keep your core engaged.
12 Tricep Dips + Toe Taps
Grab a sturdy chair, couch or bench.
Place your hands outside your hips, knuckles facing forward and arms straight.
With your hips squared, lower your body to the floor, then press yourself back up through your palms.
Keep your chest high to avoid hunching forward, and keep your elbows tucked behind your shoulder blades.
As you press up, simultaneously lift your left leg and reach for that foot with your right hand.
Return to starting position, and repeat with the opposite side.
Continue alternating for 12 repetitions.
Breathing: Inhale as you lower, exhale as you press up.
20 Kick Throughs in High Plank
Hands should be stacked under your shoulders with fingers spread to provide a base.
Pop up onto your toes, keeping everything in a straight line.
Squeeze your butt and quads and hold your core tight, careful to not round your back or sag your hips.
Lift your right hand and left foot, rotate your hips to the right, and kick your left foot to the right.
Slowly return to plank position and repeat on the other side.
Continue alternating for 20 repetitions.
Breathing: Exhale as you kick, inhale as you return to plank position.
