Day 2 - Arms & Back View online

32 min · Glutes, Abs, Arms, Back, Legs, Shoulders

SO much is working for you in the unseen that will soon manifest :))

Contralateral Limb Raises Bench Tricep Dips Plank to Push-Up

0:30 0:30 0:30

rest rest rest

4 sets 12 reps 40 sec rest 4 sets 12 reps 40 sec rest 4 sets 10 reps 40 sec rest

Body weight Shoulder Presses Floor T Raises Inchworms

0:30 0:30
rest rest

4 sets 12 reps 40 sec rest 4 sets 12 reps 40 sec rest 4 sets 30 secs 30 sec rest

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Contralateral Limb Raises

Primary muscle group(s):

Glutes & Hip Flexors, Upper Back & Lower Traps

Secondary:
Lower Back, Shoulders

Lay on a yoga/exercise mat or towel with your arms outstretched, palms down in front
of you, and your legs outstretched with your soles facing up.

Simultaneously lift your right arm and left leg off the floor.

When you reach your flexion point, hold for a second before slowly lowering back down
to the floor.

Repeat the same movement with your left arm and right leg.

Chair / Bench Tricep Dips

Primary muscle group(s):

Triceps

Secondary:
Shoulders

Sit on a chair with your hands either next to your hips or slightly under the hips.

Lift up onto your hands and bring your hips forward.

Bend your elbows and lower your hips down, keeping shoulders down and hips close to
the chair.

Push back up but don’t lock your elbows and repeat.

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Plank to Push-Up / Pushups / Walking Plank Up-Downs

Primary muscle group(s):

Abs, Shoulders

Start in the plank position with your elbows shoulder-width apart.

Press yourself up from the floor one arm at a time into a push-up, maintaining your
body in a straight line.

Slowly return to the starting plank position the same way, one arm at a time.

Repeat the movement alternating sides.

Body weight Shoulder Presses

Primary muscle group(s):

Shoulders

Secondary:
Chest

From a push-up position push your glutes upwards and walk your feet in so that you are
in a downward-dog pose.

The shape of your body should look like a triangle from the side.

Lower your shoulders towards the ground by bending your elbows.

Allow your forehead to very lightly make contact with the ground before pushing
upwards and away back into the starting position.

Floor T Raises / Back Flyes

Primary muscle group(s):

Middle Back / Lats, Upper Back & Lower Traps

Secondary:
Shoulders

Lay on a yoga/exercise mat or towel with your arms outstretched, palms down, either
side of your body (your body should look like a perfect T from above).

Simultaneously lift both arms off the ground to semi-full flexion and pinch your upper
back together; hold for a full second.

Slowly lower both arms back to the ground to complete a full rep.

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Inchworms / Walkouts

Primary muscle group(s):

Abs, Glutes & Hip Flexors, Lower Back

Secondary:
Biceps, Calves, Chest, Forearms, Shoulders

Stand tall with your legs extended straight.

Bend over from the hips and touch the floor with your palms flat on the floor.

Keep your legs straight as you walk your hands as far forward as you can. Don’t let your
hips sag.

Take small steps and walk your feet to your hands.

Continue for the desired amount of repetitions and then straighten up to the starting
position.

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 freeandfitx
Lucia Lopez · Marbella

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