.

Monthly Moves

The law of momemtum: an object in motion will stay in motion until it meets a resisting force. How will you stay resilient and push through this month? Keep coming back each day to check off your progress!

Week 1 - Day 1

Dumbbell Alternating Reverse Lunge 12-15 reps x 4 sets
  • Transfer weight to your right foot
  • Flex your abdomen, and lean forward while keeping your abs tight
  • Step to the rear with your left leg, and bend your right knee until you come to the ground
  • Your right knee should be at a 90-degree angle
  • Press through your right foot to come to the upright position
  • Switch to your left leg and repeat
Bench Step-up 8 reps each x 4 sets
  • Place your right foot completely onto the bench
  • Flex your abdomen, and lean forward while keeping your abs tight
  • Press into the right foot until you have fully stepped up onto the bench
  • Lean slightly forward, and bring your left foot safely to the ground
  • Repeat starting with your left foot
Dumbbell Squat 12-15 reps x 4 sets
  • Flex your abdomen, and maintain the engagement until the exercise has been completed
  • Place your feet under your hips with toes externally rotated
  • Drive your hips back as your lean forward at the waist
  • Bend at the knee, and sit back into your heels
  • Push through your midfoot to your heel until you have returned to the starting position
Butterfly Glute Bridge 15 reps x 5 sets
  • Lie on your back, and place your heels under your knees 
  • Bring soles of the feet together and angle knees at 45 degree angle
  • Push through your feet until your glutes have come off the ground 
  • Squeeze your glutes together as they are inline with knees and shoulders (top position) 
  • Your knees, hips, and shoulders should be aligned 
Crunches 20 reps x 4 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Place your hands across your chest
  • Without tilting your neck, begin to pull your body up with your abdomen until the bottoms of your shoulder blades leave the ground
  • Hold at the top before you slowly lower back down
Forearm Plank 20 seconds x 4 reps
  • Rest both forearms on the floor with your elbows lined up under your shoulders and bent at a 90-degree angle
  • Keep your palms flat on the ground and your heels back
  • Squeeze your glutes and abdomen, and retract your shoulders by pulling your elbows to the rear
Russian Twist 20 reps x 4 sets
  • Sit on the floor with your legs out straight, and lean back 45 degrees until your body creates a V-like shape
  • Keep your knees slightly bent, your heels about one foot away from your glutes, and your arms locked in front of your chest
  • Without moving your neck, rotate to the right as you exhale
  • Repeat on the left side
Hand Plank 20 seconds X 4 reps
  • Position both hands flat on the floor directly under your shoulders
  • Keep your heels back, and squeeze your glutes and abdomen
  • Retract your shoulders as if you are attempting to pull the ground apart

Week 1 - Day 2

Body Weight Squat 12-15 reps x 5 sets
  • Flex the abdomen, and maintain the engagement until the exercise has been completed
  • Place your feet under your hips with toes externally rotated
  • Drive your hips back as you lean forward at the waist
  • Bend at the knee, and sit back into your heels
  • Push through your midfoot to your heel until you have returned to the starting position
Dumbbell Alternating Neutral Floor Press 12-15 reps x 4 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Fully extend your arms, holding the dumbbells in a neutral grip (palms facing each other) directly above your chest
  • Lower both dumbbells to the sides of your chest and pause for one second
  • Press one dumbbell upward while the other weight remains at your side. As you descend, press the other one upward and continue in an alternating manner
Body Weight Plank Row Alternating 12-15 reps x 4 sets
  • Place your hands directly under your shoulders with your palms flat on the ground
  • Keep your feet shoulder width apart with your heels back
  • Squeeze your glutes and abdomen
  • Pull one arm up to the chest, alternating arms until reps are completed
Dumbbell Lying Triceps Extension 12-15 reps x 4 sets
  • Lie flat on the floor with your heels under your knees and your feet flat on the floor
  • Hold the dumbbell over your chest
  • Bend at the elbow until the dumbbell comes close to your forehead
  • Extend your elbow to return to the starting position
Butterfly Glute Bridge 15 reps x 5 sets
  • Lie on your back, and place your heels under your knees 
  • Bring soles of the feet together and angle knees at 45 degree angle
  • Push through your feet until your glutes have come off the ground 
  • Squeeze your glutes together as they are inline with knees and shoulders (top position) 
  • Your knees, hips, and shoulders should be aligned 

Week 1 - Day 3

Dumbbell Chest Press 12-15 reps x 5 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Use a prone grip (palms facing away from the body) with the dumbbells
  • Create a 90-degree angle at the armpit
  • Press the dumbbells over the chest by extending at the elbow
Dumbbell ½ kneeling hammer curl
Dumbbell Alternating Bent-Over Row 8 reps each x 5 sets
  • Stand with your feet shoulder width apart and your heels directly under your knees
  • Maintain a neutral back
  • Hinge at the hip as you slightly bend at the knee
  • Use a neutral hold (palms facing one another) with the dumbbells
  • Pull your elbow to the side one arm at a time
Dumbbell Overhead Triceps Extension 12-15 reps x 5 sets
  • Get into a split stance with one leg to the rear
  • Flex your abdomen and glutes
  • Hold the dumbbell with both hands by the heavy end
  • Bend at the elbow until your elbows reach a 90-degree angle
  • Extend your elbows to return to the starting position
Knee-to-Elbow Crunch 20 reps x 4 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Place your hands behind your head so your thumbs are behind your ears
  • Bring your knees to your elbows by pulling up with your abdomen
Forearm Plank 20 seconds x 4 reps
  • Rest both forearms on the floor with your elbows lined up under your shoulders and bent at a 90-degree angle
  • Keep your palms flat on the ground and your heels back
  • Squeeze your glutes and abdomen, and retract your shoulders by pulling your elbows to the rear
Bent Knee Leg Raise 20 reps x 4 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Place your hands by your glutes with palms facing up
  • Flex at the hip by bringing your knees over the abdomen
  • Lower your legs, slow and controlled, until you reach the starting position
Hand Plank 20 seconds X 4 reps
  • Position both hands flat on the floor directly under your shoulders
  • Keep your heels back, and squeeze your glutes and abdomen
  • Retract your shoulders as if you are attempting to pull the ground apart

Week 1 - Day 4

Dumbbell Chest Press 12-15 reps x 5 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Use a prone grip (palms facing away from the body) with the dumbbells
  • Create a 90-degree angle at the armpit
  • Press the dumbbells over the chest by extending at the elbow
Dumbbell ½ kneeling hammer curl
Dumbbell Alternating Bent-Over Row 8 reps each x 5 sets
  • Stand with your feet shoulder width apart and your heels directly under your knees
  • Maintain a neutral back
  • Hinge at the hip as you slightly bend at the knee
  • Use a neutral hold (palms facing one another) with the dumbbells
  • Pull your elbow to the side one arm at a time
Dumbbell Overhead Triceps Extension 12-15 reps x 5 sets
  • Get into a split stance with one leg to the rear
  • Flex your abdomen and glutes
  • Hold the dumbbell with both hands by the heavy end
  • Bend at the elbow until your elbows reach a 90-degree angle
  • Extend your elbows to return to the starting position

Week 2 - Day 1

Dumbbell Alternating Reverse Lunge 12-15 reps x 4 sets
  • Transfer weight to your right foot
  • Flex your abdomen, and lean forward while keeping your abs tight
  • Step to the rear with your left leg, and bend your right knee until you come to the ground
  • Your right knee should be at a 90-degree angle
  • Press through your right foot to come to the upright position
  • Switch to your left leg and repeat
Bench Step-up 8 reps each x 4 sets
  • Place your right foot completely onto the bench
  • Flex your abdomen, and lean forward while keeping your abs tight
  • Press into the right foot until you have fully stepped up onto the bench
  • Lean slightly forward, and bring your left foot safely to the ground
  • Repeat starting with your left foot
Dumbbell Squat 12-15 reps x 4 sets
  • Flex your abdomen, and maintain the engagement until the exercise has been completed
  • Place your feet under your hips with toes externally rotated
  • Drive your hips back as your lean forward at the waist
  • Bend at the knee, and sit back into your heels
  • Push through your midfoot to your heel until you have returned to the starting position
Butterfly Glute Bridge 15 reps x 5 sets
  • Lie on your back, and place your heels under your knees 
  • Bring soles of the feet together and angle knees at 45 degree angle
  • Push through your feet until your glutes have come off the ground 
  • Squeeze your glutes together as they are inline with knees and shoulders (top position) 
  • Your knees, hips, and shoulders should be aligned 
Crunches 20 reps x 4 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Place your hands across your chest
  • Without tilting your neck, begin to pull your body up with your abdomen until the bottoms of your shoulder blades leave the ground
  • Hold at the top before you slowly lower back down
Forearm Plank 20 seconds x 4 reps
  • Rest both forearms on the floor with your elbows lined up under your shoulders and bent at a 90-degree angle
  • Keep your palms flat on the ground and your heels back
  • Squeeze your glutes and abdomen, and retract your shoulders by pulling your elbows to the rear
Russian Twist 20 reps x 4 sets
  • Sit on the floor with your legs out straight, and lean back 45 degrees until your body creates a V-like shape
  • Keep your knees slightly bent, your heels about one foot away from your glutes, and your arms locked in front of your chest
  • Without moving your neck, rotate to the right as you exhale
  • Repeat on the left side
Hand Plank 20 seconds X 4 reps
  • Position both hands flat on the floor directly under your shoulders
  • Keep your heels back, and squeeze your glutes and abdomen
  • Retract your shoulders as if you are attempting to pull the ground apart

Week 2 - Day 2

Body Weight Squat 12-15 reps x 5 sets
  • Flex the abdomen, and maintain the engagement until the exercise has been completed
  • Place your feet under your hips with toes externally rotated
  • Drive your hips back as you lean forward at the waist
  • Bend at the knee, and sit back into your heels
  • Push through your midfoot to your heel until you have returned to the starting position
Dumbbell Alternating Neutral Floor Press 12-15 reps x 4 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Fully extend your arms, holding the dumbbells in a neutral grip (palms facing each other) directly above your chest
  • Lower both dumbbells to the sides of your chest and pause for one second
  • Press one dumbbell upward while the other weight remains at your side. As you descend, press the other one upward and continue in an alternating manner
Body Weight Plank Row Alternating 12-15 reps x 4 sets
  • Place your hands directly under your shoulders with your palms flat on the ground
  • Keep your feet shoulder width apart with your heels back
  • Squeeze your glutes and abdomen
  • Pull one arm up to the chest, alternating arms until reps are completed
Dumbbell Lying Triceps Extension 12-15 reps x 4 sets
  • Lie flat on the floor with your heels under your knees and your feet flat on the floor
  • Hold the dumbbell over your chest
  • Bend at the elbow until the dumbbell comes close to your forehead
  • Extend your elbow to return to the starting position
Butterfly Glute Bridge 15 reps x 5 sets
  • Lie on your back, and place your heels under your knees 
  • Bring soles of the feet together and angle knees at 45 degree angle
  • Push through your feet until your glutes have come off the ground 
  • Squeeze your glutes together as they are inline with knees and shoulders (top position) 
  • Your knees, hips, and shoulders should be aligned 

Week 2 - Day 3

Dumbbell Chest Press 12-15 reps x 5 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Use a prone grip (palms facing away from the body) with the dumbbells
  • Create a 90-degree angle at the armpit
  • Press the dumbbells over the chest by extending at the elbow
Dumbbell ½ kneeling hammer curl
Dumbbell Alternating Bent-Over Row 8 reps each x 5 sets
  • Stand with your feet shoulder width apart and your heels directly under your knees
  • Maintain a neutral back
  • Hinge at the hip as you slightly bend at the knee
  • Use a neutral hold (palms facing one another) with the dumbbells
  • Pull your elbow to the side one arm at a time
Dumbbell Overhead Triceps Extension 12-15 reps x 5 sets
  • Get into a split stance with one leg to the rear
  • Flex your abdomen and glutes
  • Hold the dumbbell with both hands by the heavy end
  • Bend at the elbow until your elbows reach a 90-degree angle
  • Extend your elbows to return to the starting position
Knee-to-Elbow Crunch 20 reps x 4 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Place your hands behind your head so your thumbs are behind your ears
  • Bring your knees to your elbows by pulling up with your abdomen
Forearm Plank 20 seconds x 4 reps
  • Rest both forearms on the floor with your elbows lined up under your shoulders and bent at a 90-degree angle
  • Keep your palms flat on the ground and your heels back
  • Squeeze your glutes and abdomen, and retract your shoulders by pulling your elbows to the rear
Bent Knee Leg Raise 20 reps x 4 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Place your hands by your glutes with palms facing up
  • Flex at the hip by bringing your knees over the abdomen
  • Lower your legs, slow and controlled, until you reach the starting position
Hand Plank 20 seconds X 4 reps
  • Position both hands flat on the floor directly under your shoulders
  • Keep your heels back, and squeeze your glutes and abdomen
  • Retract your shoulders as if you are attempting to pull the ground apart

Week 2 - Day 4

Dumbbell Chest Press 12-15 reps x 5 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Use a prone grip (palms facing away from the body) with the dumbbells
  • Create a 90-degree angle at the armpit
  • Press the dumbbells over the chest by extending at the elbow
Dumbbell ½ kneeling hammer curl
Dumbbell Alternating Bent-Over Row 8 reps each x 5 sets
  • Stand with your feet shoulder width apart and your heels directly under your knees
  • Maintain a neutral back
  • Hinge at the hip as you slightly bend at the knee
  • Use a neutral hold (palms facing one another) with the dumbbells
  • Pull your elbow to the side one arm at a time
Dumbbell Overhead Triceps Extension 12-15 reps x 5 sets
  • Get into a split stance with one leg to the rear
  • Flex your abdomen and glutes
  • Hold the dumbbell with both hands by the heavy end
  • Bend at the elbow until your elbows reach a 90-degree angle
  • Extend your elbows to return to the starting position

Week 3 - Day 1

Dumbbell Alternating Reverse Lunge 12-15 reps x 4 sets
  • Transfer weight to your right foot
  • Flex your abdomen, and lean forward while keeping your abs tight
  • Step to the rear with your left leg, and bend your right knee until you come to the ground
  • Your right knee should be at a 90-degree angle
  • Press through your right foot to come to the upright position
  • Switch to your left leg and repeat
Bench Step-up 8 reps each x 4 sets
  • Place your right foot completely onto the bench
  • Flex your abdomen, and lean forward while keeping your abs tight
  • Press into the right foot until you have fully stepped up onto the bench
  • Lean slightly forward, and bring your left foot safely to the ground
  • Repeat starting with your left foot
Dumbbell Squat 12-15 reps x 4 sets
  • Flex your abdomen, and maintain the engagement until the exercise has been completed
  • Place your feet under your hips with toes externally rotated
  • Drive your hips back as your lean forward at the waist
  • Bend at the knee, and sit back into your heels
  • Push through your midfoot to your heel until you have returned to the starting position
Butterfly Glute Bridge 15 reps x 5 sets
  • Lie on your back, and place your heels under your knees 
  • Bring soles of the feet together and angle knees at 45 degree angle
  • Push through your feet until your glutes have come off the ground 
  • Squeeze your glutes together as they are inline with knees and shoulders (top position) 
  • Your knees, hips, and shoulders should be aligned 
Crunches 20 reps x 4 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Place your hands across your chest
  • Without tilting your neck, begin to pull your body up with your abdomen until the bottoms of your shoulder blades leave the ground
  • Hold at the top before you slowly lower back down
Forearm Plank 20 seconds x 4 reps
  • Rest both forearms on the floor with your elbows lined up under your shoulders and bent at a 90-degree angle
  • Keep your palms flat on the ground and your heels back
  • Squeeze your glutes and abdomen, and retract your shoulders by pulling your elbows to the rear
Russian Twist 20 reps x 4 sets
  • Sit on the floor with your legs out straight, and lean back 45 degrees until your body creates a V-like shape
  • Keep your knees slightly bent, your heels about one foot away from your glutes, and your arms locked in front of your chest
  • Without moving your neck, rotate to the right as you exhale
  • Repeat on the left side
Hand Plank 20 seconds X 4 reps
  • Position both hands flat on the floor directly under your shoulders
  • Keep your heels back, and squeeze your glutes and abdomen
  • Retract your shoulders as if you are attempting to pull the ground apart

Week 3 - Day 2

Body Weight Squat 12-15 reps x 5 sets
  • Flex the abdomen, and maintain the engagement until the exercise has been completed
  • Place your feet under your hips with toes externally rotated
  • Drive your hips back as you lean forward at the waist
  • Bend at the knee, and sit back into your heels
  • Push through your midfoot to your heel until you have returned to the starting position
Dumbbell Alternating Neutral Floor Press 12-15 reps x 4 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Fully extend your arms, holding the dumbbells in a neutral grip (palms facing each other) directly above your chest
  • Lower both dumbbells to the sides of your chest and pause for one second
  • Press one dumbbell upward while the other weight remains at your side. As you descend, press the other one upward and continue in an alternating manner
Body Weight Plank Row Alternating 12-15 reps x 4 sets
  • Place your hands directly under your shoulders with your palms flat on the ground
  • Keep your feet shoulder width apart with your heels back
  • Squeeze your glutes and abdomen
  • Pull one arm up to the chest, alternating arms until reps are completed
Dumbbell Lying Triceps Extension 12-15 reps x 4 sets
  • Lie flat on the floor with your heels under your knees and your feet flat on the floor
  • Hold the dumbbell over your chest
  • Bend at the elbow until the dumbbell comes close to your forehead
  • Extend your elbow to return to the starting position
Butterfly Glute Bridge 15 reps x 5 sets
  • Lie on your back, and place your heels under your knees 
  • Bring soles of the feet together and angle knees at 45 degree angle
  • Push through your feet until your glutes have come off the ground 
  • Squeeze your glutes together as they are inline with knees and shoulders (top position) 
  • Your knees, hips, and shoulders should be aligned 

Week 3 - Day 3

Dumbbell Chest Press 12-15 reps x 5 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Use a prone grip (palms facing away from the body) with the dumbbells
  • Create a 90-degree angle at the armpit
  • Press the dumbbells over the chest by extending at the elbow
Dumbbell ½ kneeling hammer curl
Dumbbell Alternating Bent-Over Row 8 reps each x 5 sets
  • Stand with your feet shoulder width apart and your heels directly under your knees
  • Maintain a neutral back
  • Hinge at the hip as you slightly bend at the knee
  • Use a neutral hold (palms facing one another) with the dumbbells
  • Pull your elbow to the side one arm at a time
Dumbbell Overhead Triceps Extension 12-15 reps x 5 sets
  • Get into a split stance with one leg to the rear
  • Flex your abdomen and glutes
  • Hold the dumbbell with both hands by the heavy end
  • Bend at the elbow until your elbows reach a 90-degree angle
  • Extend your elbows to return to the starting position
Knee-to-Elbow Crunch 20 reps x 4 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Place your hands behind your head so your thumbs are behind your ears
  • Bring your knees to your elbows by pulling up with your abdomen
Forearm Plank 20 seconds x 4 reps
  • Rest both forearms on the floor with your elbows lined up under your shoulders and bent at a 90-degree angle
  • Keep your palms flat on the ground and your heels back
  • Squeeze your glutes and abdomen, and retract your shoulders by pulling your elbows to the rear
Bent Knee Leg Raise 20 reps x 4 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Place your hands by your glutes with palms facing up
  • Flex at the hip by bringing your knees over the abdomen
  • Lower your legs, slow and controlled, until you reach the starting position
Hand Plank 20 seconds X 4 reps
  • Position both hands flat on the floor directly under your shoulders
  • Keep your heels back, and squeeze your glutes and abdomen
  • Retract your shoulders as if you are attempting to pull the ground apart

Week 3 - Day 4

Dumbbell Chest Press 12-15 reps x 5 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Use a prone grip (palms facing away from the body) with the dumbbells
  • Create a 90-degree angle at the armpit
  • Press the dumbbells over the chest by extending at the elbow
Dumbbell ½ kneeling hammer curl
Dumbbell Alternating Bent-Over Row 8 reps each x 5 sets
  • Stand with your feet shoulder width apart and your heels directly under your knees
  • Maintain a neutral back
  • Hinge at the hip as you slightly bend at the knee
  • Use a neutral hold (palms facing one another) with the dumbbells
  • Pull your elbow to the side one arm at a time
Dumbbell Overhead Triceps Extension 12-15 reps x 5 sets
  • Get into a split stance with one leg to the rear
  • Flex your abdomen and glutes
  • Hold the dumbbell with both hands by the heavy end
  • Bend at the elbow until your elbows reach a 90-degree angle
  • Extend your elbows to return to the starting position

Week 4 - Day 1

Dumbbell Alternating Reverse Lunge 12-15 reps x 4 sets
  • Transfer weight to your right foot
  • Flex your abdomen, and lean forward while keeping your abs tight
  • Step to the rear with your left leg, and bend your right knee until you come to the ground
  • Your right knee should be at a 90-degree angle
  • Press through your right foot to come to the upright position
  • Switch to your left leg and repeat
Bench Step-up 8 reps each x 4 sets
  • Place your right foot completely onto the bench
  • Flex your abdomen, and lean forward while keeping your abs tight
  • Press into the right foot until you have fully stepped up onto the bench
  • Lean slightly forward, and bring your left foot safely to the ground
  • Repeat starting with your left foot
Dumbbell Squat 12-15 reps x 4 sets
  • Flex your abdomen, and maintain the engagement until the exercise has been completed
  • Place your feet under your hips with toes externally rotated
  • Drive your hips back as your lean forward at the waist
  • Bend at the knee, and sit back into your heels
  • Push through your midfoot to your heel until you have returned to the starting position
Butterfly Glute Bridge 15 reps x 5 sets
  • Lie on your back, and place your heels under your knees 
  • Bring soles of the feet together and angle knees at 45 degree angle
  • Push through your feet until your glutes have come off the ground 
  • Squeeze your glutes together as they are inline with knees and shoulders (top position) 
  • Your knees, hips, and shoulders should be aligned 
Crunches 20 reps x 4 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Place your hands across your chest
  • Without tilting your neck, begin to pull your body up with your abdomen until the bottoms of your shoulder blades leave the ground
  • Hold at the top before you slowly lower back down
Forearm Plank 20 seconds x 4 reps
  • Rest both forearms on the floor with your elbows lined up under your shoulders and bent at a 90-degree angle
  • Keep your palms flat on the ground and your heels back
  • Squeeze your glutes and abdomen, and retract your shoulders by pulling your elbows to the rear
Russian Twist 20 reps x 4 sets
  • Sit on the floor with your legs out straight, and lean back 45 degrees until your body creates a V-like shape
  • Keep your knees slightly bent, your heels about one foot away from your glutes, and your arms locked in front of your chest
  • Without moving your neck, rotate to the right as you exhale
  • Repeat on the left side
Hand Plank 20 seconds X 4 reps
  • Position both hands flat on the floor directly under your shoulders
  • Keep your heels back, and squeeze your glutes and abdomen
  • Retract your shoulders as if you are attempting to pull the ground apart

Week 4 - Day 2

Body Weight Squat 12-15 reps x 5 sets
  • Flex the abdomen, and maintain the engagement until the exercise has been completed
  • Place your feet under your hips with toes externally rotated
  • Drive your hips back as you lean forward at the waist
  • Bend at the knee, and sit back into your heels
  • Push through your midfoot to your heel until you have returned to the starting position
Dumbbell Alternating Neutral Floor Press 12-15 reps x 4 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Fully extend your arms, holding the dumbbells in a neutral grip (palms facing each other) directly above your chest
  • Lower both dumbbells to the sides of your chest and pause for one second
  • Press one dumbbell upward while the other weight remains at your side. As you descend, press the other one upward and continue in an alternating manner
Body Weight Plank Row Alternating 12-15 reps x 4 sets
  • Place your hands directly under your shoulders with your palms flat on the ground
  • Keep your feet shoulder width apart with your heels back
  • Squeeze your glutes and abdomen
  • Pull one arm up to the chest, alternating arms until reps are completed
Dumbbell Lying Triceps Extension 12-15 reps x 4 sets
  • Lie flat on the floor with your heels under your knees and your feet flat on the floor
  • Hold the dumbbell over your chest
  • Bend at the elbow until the dumbbell comes close to your forehead
  • Extend your elbow to return to the starting position
Butterfly Glute Bridge 15 reps x 5 sets
  • Lie on your back, and place your heels under your knees 
  • Bring soles of the feet together and angle knees at 45 degree angle
  • Push through your feet until your glutes have come off the ground 
  • Squeeze your glutes together as they are inline with knees and shoulders (top position) 
  • Your knees, hips, and shoulders should be aligned 

Week 4 - Day 3

Dumbbell Chest Press 12-15 reps x 5 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Use a prone grip (palms facing away from the body) with the dumbbells
  • Create a 90-degree angle at the armpit
  • Press the dumbbells over the chest by extending at the elbow
Dumbbell ½ kneeling hammer curl
Dumbbell Alternating Bent-Over Row 8 reps each x 5 sets
  • Stand with your feet shoulder width apart and your heels directly under your knees
  • Maintain a neutral back
  • Hinge at the hip as you slightly bend at the knee
  • Use a neutral hold (palms facing one another) with the dumbbells
  • Pull your elbow to the side one arm at a time
Dumbbell Overhead Triceps Extension 12-15 reps x 5 sets
  • Get into a split stance with one leg to the rear
  • Flex your abdomen and glutes
  • Hold the dumbbell with both hands by the heavy end
  • Bend at the elbow until your elbows reach a 90-degree angle
  • Extend your elbows to return to the starting position
Knee-to-Elbow Crunch 20 reps x 4 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Place your hands behind your head so your thumbs are behind your ears
  • Bring your knees to your elbows by pulling up with your abdomen
Forearm Plank 20 seconds x 4 reps
  • Rest both forearms on the floor with your elbows lined up under your shoulders and bent at a 90-degree angle
  • Keep your palms flat on the ground and your heels back
  • Squeeze your glutes and abdomen, and retract your shoulders by pulling your elbows to the rear
Bent Knee Leg Raise 20 reps x 4 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Place your hands by your glutes with palms facing up
  • Flex at the hip by bringing your knees over the abdomen
  • Lower your legs, slow and controlled, until you reach the starting position
Hand Plank 20 seconds X 4 reps
  • Position both hands flat on the floor directly under your shoulders
  • Keep your heels back, and squeeze your glutes and abdomen
  • Retract your shoulders as if you are attempting to pull the ground apart

Week 4 - Day 4

Dumbbell Chest Press 12-15 reps x 5 sets
  • Lie on your back, and place your heels under your knees with your feet flat on the floor
  • Use a prone grip (palms facing away from the body) with the dumbbells
  • Create a 90-degree angle at the armpit
  • Press the dumbbells over the chest by extending at the elbow
Dumbbell ½ kneeling hammer curl
Dumbbell Alternating Bent-Over Row 8 reps each x 5 sets
  • Stand with your feet shoulder width apart and your heels directly under your knees
  • Maintain a neutral back
  • Hinge at the hip as you slightly bend at the knee
  • Use a neutral hold (palms facing one another) with the dumbbells
  • Pull your elbow to the side one arm at a time
Dumbbell Overhead Triceps Extension 12-15 reps x 5 sets
  • Get into a split stance with one leg to the rear
  • Flex your abdomen and glutes
  • Hold the dumbbell with both hands by the heavy end
  • Bend at the elbow until your elbows reach a 90-degree angle
  • Extend your elbows to return to the starting position

You should consult your physician or other healthcare professional before starting this or any other fitness program to determine if it is right for you. Do not start this fitness program if your physician or healthcare provider advises against it. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising, you should stop immediately and seek appropriate medical care, if needed.

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