Yvette

Lizzy

I still struggling with bent pushups and side planks. ( sorry if i say movements the bad way)
I did my best and i increased my weightlifting 
Thanks
Be blessed

Milena

Chest/Back		
4 Circuits - 8 Exercises - 40-60 mins		
Equipment - DB, Foam Roller, Resistance Band, Yoga Mat		
		
Superset 1		
2 Exercises - 4 Sets
- Burpee 10 reps
- Lateral Walk 12 reps ( 6 per direction)
Rest 45 secs after each set	
		
Superset 2		
2 Exercises - 4 Sets	
- Bent-Over Row (Neutral Grip)	12 reps
- Incline Push Ups 15 reps
Rest 45 secs after each set	
		
Superset 3		
2 Exercises - 4 Sets
- Bent Over Reverse Flys 10 reps
- SA Chest Press 20 reps (10 per side)
Rest 60 secs after each set	
		
Superset 4		
2 Exercises - 4 Sets	
- X Plank 30 secs 
- Side Plank 60 secs (:30 secs per side)
Rest 60 secs after each set

-Start in a pushup position on the ground. Perform a pushup.
-As you reach the top of the push-up pop your feet towards your hands and stand up into the bottom of a squat.
-Jump into the air then land softly and return to the starting position.

Burpee

-Stand with feet shoulder width apart with a band around your legs just above your knees.
-Lower your body down into a half squat position and step wide to the side (laterally)
-Step your other foot in towards the other and continue squat stepping laterally.

Lateral walk banded

Superset 1

- Holding a dumbbell in each hand with a neutral grip(palms facing inwards), position your feet shoulder-width apart with a slight bend in your knees. Hinge forward from your hips so that your torso is parallel to the floor. Extend your arms directly below your chest. This is your starting position. 

- Inhale. Exhale. Retract your shoulders and bend your elbows to pull the dumbbells in towards your body, ensuring that your elbows remain in contact with the sides of your body.

- Inhale and extend your elbows to lower the dumbbells to starting position.

Bent Over Row Neutral Grip

-Place your hands on a bench with your body in a pushup position.
-Lower your chest down to the bench.
-Press your body away from the bench back into the starting position.

Incline push-ups

Superset 2

- Holding one dumbbell in each hand, plant your feet shoulder width apart. Hinge forward so that your torso is parallel to the floor. Slightly bend your knees and extend your arms to hold the dumbbells directly below your chest. This is your starting position. 

- Inhale. Exhale while maintaining a slight bend in your elbows, raise the dumbbells outwards and upwards until they reach shoulder height. Ensure you squeeze your shoulder blades. 

- Inhale and slowly lower the dumbbells to the starting position.

Bent Over Reverse Fly

- Lie flat on a bench, with your feet flat on the ground. Hold a dumbbell in each hand with an overhand grip(palms facing away from you), shoulder-width apart Extend your arms directly over your shoulders. This is your starting position. 

- Inhale.   Squeeze your shoulder blades together and slowly bend your elbows, lowering the weights out to the side, parallel with your shoulders, until your elbows form 90-degree angles. 

- Exhale. Extend your elbows and drive the dumbbells back up to start, squeezing your shoulder blades the entire time.

Chest Press

Superset 3

-Start in a plank position on your hands.
-Elevate your hip towards the ceiling on a pike position as you reach across your body with one hand touching your foot on the opposite side.
-Return your hands and body back to the starting position.
-Repeat to the other side.

X Plank

- Start by lying sideways with your right forearm firmly placed on the floor. Ensure your elbow is directly below your shoulder and that your forearm is parallel (in line with) the end of your mat. 

- Using your obliques, gently raise your hips. Place your feet one on top of the other or place one foot on the floor in front of the other-- whichever is more comfortable. This is the starting position. 

- Inhale and gently lower your hips towards the mat. Exhale and elevate your hips to return to the starting position. Repeat for half the specified amount of time before completing the remaining time on the other side.

W6/D2 Chest + back

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