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Kickstarter Day 5
[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section admin_label=”Section” fullwidth=”off” specialty=”off” transparent_background=”off” background_color=”#ffffff” allow_player_pause=”off” inner_shadow=”off” parallax=”off” parallax_method=”off” padding_mobile=”off” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” make_equal=”off” use_custom_gutter=”off”][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_image admin_label=”Image” src=”https://transformfitspo.com/wp-content/uploads/2017/02/beginnerw1d3.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”off” sticky=”off” align=”center” force_fullwidth=”on” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] [/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”justified” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]High Plank Walk
This one can be a killer! This slowly cranks up the stress on your abs and is more difficult to hold than a standard plank.
1. Get into a high plank position.
2. Slowly walk your hands forward, one at a time.
3. Get your hands as far forward as you can without losing your neutral back position.
4. Hold for 2-3 seconds before walking you hands slowly back to the high plank position. This is one rep.
Variation: Place a weight plate on your back to add resistance. You may need a partner to assist with this. Don’t compromise your neutral spine form with added weight.
Ab Bikes
The ab bike is a great movement to hit all of your ab muscles with one exercise.
1. Lay flat on your back, with your feet extended in front of you.
2. Bend your elbows, placing your hands at the side of your head (you can rest them behind your head, never pull on your neck)!
3. Bend your knees at a 90 degree angle with your hips.
4. Cycle between bringing your opposite elbow and knee to each other, whilst extending your other leg outwards as shown. Your legs should circle around like they would if you were riding a bike.
5. Make sure to twist your torso, tensing your abs as you make a cycling movement.
6. Each time you’ve completed a cycle of each side, that is one rep.
Crunches
The crunch is a great base ab exercise.
1. Lie flat on your back.
2. Place your hands at the side of your head or flat beside you. Don’t pull on your head or neck.
3. Tense your abs to bring your torso off the floor, whilst at the same time using your abs to raise your legs into the air to complete the crunch.
4. Hold for 2-3 seconds before returning to a flat initial position. One crunch is one rep.
Variation: Hold a weight behind your head, and/or a dumbbell between your feet
to add resistance to the exercise.
Leg Extension
Leg extensions are a great way to hit your lower ab muscles.
1. Sit on the floor or on a bench with your legs extended in front of you.
2. Place your hands out in front of you and slowly lean backwards. Find the balance point where it’s hard to hold your legs out and you’re not falling over.
3. Tense your abs as you pull your legs in towards you. You can hold your knees a little for stability if you need.
4. Push your legs back out again to complete one rep.
Variation: Hold a dumbbell between your feet to add resistance to the exercise.
Flutter Kicks
Flutter kicks are a simple way to give your hip flexors, lower abs and quads a workout.
1. Lie flat on your back on the floor or on a bench.
2. Lift both feet an inch or two in the air.
3. Tense your lower abs to raise one leg.
4. Alternate between raising each leg, lowering them to 1-2 inches above the ground. A flutter kick with both legs counts as one rep.
Push Ups
Push-ups are a bodyweight staple exercise. They are great for working your chest and triceps.
1. Place your hands shoulder width apart on the floor, making sure your hands are directly below your shoulders.
2. Straighten your back and legs, standing on the balls of your feet.
3. Slowly lower yourself down, bending your arms until your one or two inches above the ground. Make sure not to flare your elbows out too much. At most your elbows should be out at a 45 degree angle to your body.
4. Tense your chest and triceps, pushing yourself back up. This is one rep.
One Knee Push Ups
If you’re struggling to do a full 8-12 reps, do the push-ups on both or one knee as shown above.
Clapping Push Ups
Clapping push ups are a great way to work on explosive chest and tricep power. At the bottom of your push-up, explosively contract your chest and triceps to elevate your torso in the air enough to clap once (or more) before you place your hands back. Be careful not to hurt your wrists when you land from this.
Variation: There are many more variations on the push-up, it can be done on one hand, on one hand and leg, with a weight plate on your back, clapping in front of and behind you each rep. The list goes on!
Glute Bridge to Leg Raise
This variation of the glute bridge helps remove some stability whilst working your legs.
1. Perform a standard glute bridge.
2. At the top of the glute bridge, tense your hip flexors and abs, bringing one knee up until it’s directly above you.
3. Return your leg slowly back down to the ground. This is one rep.
4. Repeat with the other leg.
Single Leg Row
These throw in a lot of instability, making them a great way to challenge yourself whilst still requiring no equipment.
1. Stand with your knees slightly bent.
2. Raise one foot slightly off the ground, keeping the slight bend in your other knee.
3. Bend from your hips, lowering your torso as far forward as you can. As you bend over, raise your other hands out above your head, or to your side for balance.
4. Squeeze your glute, raising your other leg back behind you. Squeezing for 2-3 seconds.
5. Slowly lower your leg and raise your torso until you’re in your starting position. This is one rep.
6. Repeat for the other leg.
Reverse Lunge with Elevated Front Leg
You can also vary your reverse lunge by elevating your front leg. This means you can get a deeper lunge.
Touch Ground Star Jump
Add some variety to your workout with these combined movements.
1. Start with your feet together, standing up straight, hands by your side.
2. Jump your feet outwards, squatting down to touch the ground with one arm.
3. Squeeze your glutes and push through your heels to explode upwards into a star jump with your legs and arms splayed outwards.
4. Land with soft knees to avoid injury. This is one rep.
5. Repeat this touching the ground with your other hand.
Burpees
Burpees are a tried and tested killer endurance combo.
1. Stand standing in a neutral position.
2. Squat downwards, placing your hands on the ground, shoulder width apart.
3. Shoot your legs backwards into a high plank position.
4. (Optional) perform a pushup from the high plank position.
5. Squat upwards explosively, jumping into the air with your hands above your head.
6. Land with soft knees to avoid injury. This is one rep.
Downloadable Version
If you’d like to download this workbook so you can use it on the move, click this button to get access to a PDF file you can download ❤️️
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[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” use_custom_gutter=”off” custom_padding=”0px||0px|” padding_mobile=”on” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” parallax_2=”off” parallax_method_2=”off” column_padding_mobile=”on” background_color_1=”rgba(255,255,255,0)” custom_padding_tablet=”104px|||” custom_padding_last_edited=”on|desktop” background_color=”rgba(0,0,0,0)” background_color_2=”rgba(255,255,255,0)”][et_pb_column type=”1_2″][et_pb_image admin_label=”Product Bundle” src=”https://transformfitspo.com/wp-content/uploads/2016/08/TFbundleSale.png” show_in_lightbox=”off” url=”https://transformfitspo.com/product/tfcfull” url_new_window=”off” use_overlay=”off” animation=”off” sticky=”off” align=”center” max_width=”600px” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid” max_width_last_edited=”on|phone” custom_margin=”|20px||”] [/et_pb_image][/et_pb_column][et_pb_column type=”1_2″][et_pb_image admin_label=”Reviews” src=”https://transformfitspo.com/wp-content/uploads/2016/08/OnPaste.20170215-183230.png” show_in_lightbox=”off” url=”https://transformfitspo.com/product/tfcfull/?utm_source=7trial&utm_medium=sitepage&utm_term=d5#reviews” url_new_window=”off” use_overlay=”off” animation=”off” sticky=”off” align=”center” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid” custom_margin=”10px||20px|20px” max_width=”400px”] [/et_pb_image][et_pb_blurb admin_label=”Blurb” url_new_window=”off” use_icon=”on” font_icon=”%%45%%” icon_color=”#ea0b5d” use_circle=”off” circle_color=”#7EBEC5″ use_circle_border=”off” circle_border_color=”#7EBEC5″ icon_placement=”left” animation=”left” background_layout=”light” text_orientation=”left” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” header_font=”Roboto Light||||” header_font_size=”14″ header_text_color=”#3c3c3c” custom_margin=”10px||3px|” custom_css_blurb_content=”font-weight: 400;”]For Women of All Body Sizes and Experience Levels
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