Intro – Week 3 – Day 4 – Upper Body

Repeat for a total of 4 rounds

1. Begin on the hands and feet with the wrists underneath shoulders, slightly wider than the shoulders width. This is the start position.
2. Keeping the hips lifted, begin to bend the elbows and lower torso down toward the floor.
3. Continue downward until the chest is about an inch or two from the ground and then slowly push back up through the palms.
4. At the top of the push-up, rotate one side of the body up as you raise the same arm up toward the ceiling.(hand should be in line with the shoulder)
5. Return to the start position then repeat on the other side and continue alternating.

Primary Muscles Worked
Shoulders, Core, Chest

Lying Pendulum
1. Lie flat on the back with arms straight out to the sides and palms facing down for stability.
2. Lift the legs straight up in the air towards the ceiling until they are at a 90 degree angle with the floor.
3. Using a slow and controlled movement, drop the legs to one side as far as possible, then bring the legs back through the center, finally dropping them to the other side as far as they can go.

Primary Muscles Worked
Abdominals and Obliques

1. Stand upright with your feet hip-width apart, trying to keep the legs as straight as possible.This is the start position.
2. Bend over and place hands on the floor just in front of the feet.
3. Begin to walk the hands out into a high plank or push-up position (wrists underneath shoulders) without ever moving the feet.
4. Pause for a moment in this position, then walk the hands toward the feet and back to the start position.
*Modification: Bend the knees as much as possible during the movement

Primary Muscles Worked
Abdominals, Shoulders, Hamstrings

1. Lie flat on the back extending the arms behind the head, feet together, and toes pointed.This is the start position.
2. Keep the legs straight, lifting them simultaneously with the upper body off the floor, while the low back remains on the floor.
3. Keeping the core tight, reach toward the toes. Then slowly lower back down to the start position.

Primary Muscles Worked

Lying Back Extension
1. Start by lying on the floor face down, hands above the head, elbows wide. Keep the feet on the floor. This is the start position.
2. Lift the chest and feet off of the floor while simultaneously pulling the arms back to squeeze the shoulder blades together.
3. Hold for 2-3 seconds, then return to the start position.

Primary Muscles Worked
Upper back, lower back, & Glutes

Complete 20-30 Repetitions or Complete 20-30 Seconds

Plank Jacks
1. Begin with the shoulders over the wrists, feet together, and back in a straight line, never sinking the hips. This is the start position.
2. From here, jump the feet wide, then jump the feet back together, similar to the motion of a jumping jack.

Primary Muscles Worked
Abdominals, Shoulders

Repeat for a total of 4 rounds