Welcome back to your 5 day workout plan part 2! Just to recap, I know how busy December can be for everyone, so I’ve created an easy to do, at home workout that will keep you energized and strong as the holiday season approaches. If you missed part 1 you can find it here, don’t worry it’s not too late to start!
5 DAY WORKOUT PLAN PART 2
THURSDAY: Biceps and triceps
Triceps dips. Place your hands on the back of a couch or on a chair, fingers pointing toward you. Take a few steps forward and keeping your feet hip distance apart bend your elbows straight back and straighten. When doing dips make sure that you are not using your body, but are really keeping the focus on your arms. Do 3 sets of 20 dips.
Biceps curls. Standing in the center of your band, hold one end in each hand. Engage your abdominal muscles as you curl your hands to your shoulders. Focus on using your biceps and not letting your whole body get into the action. Do 3 sets of 20 reps.
Lateral raises. Standing in the center of your band, hold one end in each hand. Engage your abdominal muscles as you reach your arms out to either side at shoulder height. Do 3 sets of 20 reps.
Forward raises. Standing at the center of your band, hold one end in each hand, palms facing down. Engage your abdominal muscles as you reach your arms forward to shoulder height. Do 3 sets of 20 reps.
Seated rows. Sit upright on the floor if you can, or propped up on a block. With your legs stretched out in front of you, wrap the band around your feet. Elbows tucked in, pull your arms back. To add a triceps, press straighten your arms at the end of the movement. Remember to keep those shoulders down and your abdominals engaged.
Back extensions. These are so fun and have a ton of different variations. Lying prone (face down) on the floor, keep your arms by your sides and feel like you are gently lifting your belly button away from the floor. Inhale and on your exhale, feel like you are getting longer as you gently lift your upper body off the floor, squeezing your shoulder blades together. Take a breath and lower back to your start position. This can also be done with your hands in front of your forehead. I’m a big fan of this being done on an exercise ball as it adds an element of instability. Do 2 sets of 15 reps each.
Lat pull down. You will need to secure the band overhead. Either in a standing or kneeling position, grasp the band in either hand, slightly wider than shoulder distance apart. Keeping your abdominal muscles engaged, pull the band down to shoulder height and slowly release. Do 3 sets of 20 reps.
Reverse crunch. Secure your band to a table leg and wrap it around the top of your feet. Lying on your back, place your legs in a 90 degree table top position and make sure there is tension on the band. Without using your hands, slowly curl your tailbone up and off the floor (no jerky movements please) until your knees reach your chest. Slowly curl back down. Do 3 sets of 20 reps.
What’s your workout plan for the holidays?
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