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[et_pb_section admin_label=”section” background_image=”https://transformfitspo.com/wp-content/uploads/2017/02/bigstock-Fitness-Female-Getting-Ready-small.jpg” transparent_background=”off” background_color=”#ffffff” allow_player_pause=”off” inner_shadow=”off” parallax=”on” parallax_method=”on” 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=”2_3″][et_pb_divider admin_label=”Divider” color=”#ffffff” show_divider=”off” height=”200″ divider_style=”solid” divider_position=”top” hide_on_mobile=”on”] [/et_pb_divider][et_pb_text admin_label=”Title Text” background_layout=”light” text_orientation=”left” max_width=”620px” text_font=”PT Sans||||” text_font_size=”72″ text_text_color=”#ffffff” use_border_color=”off” border_color=”#ffffff” border_style=”solid” custom_margin=”0px||0px|” text_line_height=”1.1em” text_font_size_last_edited=”on|tablet” text_font_size_tablet=”52″] Kickstarter Day 3 [/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/beginnerw1d2.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”]
Plank
1. Start on your hands and knees and place your forearms on the floor, with your elbows directly under your shoulders.
2. Raise your torso off the ground, having that balls of your feet touching the ground as shown.
3. Brace your core and squeeze your glutes, whilst keeping your back in a neutral position without any curvature. Your hips should be level with your shoulders.
4. Hold for as long as you can! Try to extend this time to improve your core strength.
High Plank Glute Raise
The glute kickback can also be done from a high plank, in the same manner as the normal plank glute kickback. This puts more emphasis on your arms and shoulders, whilst still giving your abs a workout.
Variation: Adding a resistance band between your ankles will make this more difficult.
On Side Leg Crossovers
1. Lie on your side with your hands in front of you and your legs extended on the floor.
2. Keeping your core tensed, raised your legs off the floor.
3. Keep your legs extended and elevated and move them up and down, crossing them over as shown. Each crossover is one rep.
Tricep Dips
Tricep dips are an excellent way to workout your triceps with little to no equipment.
1. Find a platform, chair, bench, etc. and stand with your back to it.
2. Place your palms on the platform, slightly closer than shoulder width. Have your fingers over the edge of the platform to make gripping it easier.
3. Extend your legs in front of you whilst keeping your hips close to the platform.
4. Lower your body slowly until your elbows are at 90 degrees.
5. Tense your triceps, slowly straightening your arms to lift your body back up.
This is one rep.
Variation: Placing your heels on another bench or platform will make the exercise more difficult. You can also often find parallel bars to do tricep dips in a gym with your legs hanging. Weights can be threaded through a powerlifting belt to add extra resistance.
Garhammer Raise
The garhammer raise may sound strange, but it’s a great exercise for hitting your core.
1. Lie on your back with your arms above your head and your legs extended in the air above you.
2. Keep your core tensed and lower your legs down to a few inches above the ground.
3. Engage your abs whilst your legs are above the floor and raise your legs up with your toes pointed.
4. When your legs are above you, raise your lower back off the floor to bring your toes over your head.
5. Keep your abs tight and lower your legs back down to your start position with them elevated a few inches above the floor. This is one rep.
Hip Thruster
1. Sit on the ground with your knees bent, feet flat on the floor and your hands behind you, with your palms pressed to the floor.
2. Using your palms and heels for support, squeeze your glutes to raise your hips off the floor until your torso is horizontal. Squeeze for 2-3 seconds at the top.
3. Slowly lower your hips back down. This is one rep.
Variation: Try doing this on one leg at a time to increase resistance.
Standing Calf Raises
Calves are worked out in many leg exercises, but here is something just for them!
1. Stand with your feet hip width apart and your feet flat on the ground, or with the ball of your feet slightly elevated on a platform.
2. Tense your calves, slowly raising up to the balls of your feet. Hold for 2-3 seconds.
3. Slowly lower back down until your heels touch the floor. This is one rep.
Variation: Hold dumbbells in each hand to add resistance to this. You can also do this whilst standing on one leg, making it twice as hard.
Reverse Lunge
A great variation on the forward lunge that will help hit additional small muscle groups. This is performed in a very similar way to a standard lunge.
1. Stand with your feet hip width apart. Place your hands on your hips.
2. Step backwards with one leg, lowering down on the other until your knee touches (or almost touches) the floor. Your front foot should be directly below your knee.
3. Push back off of your back foot and raise up to your initial position. This is one rep.
4. Repeat with the other leg.
Variation: Hold dumbbells in each hand to add resistance.
Bulgraian Split Squat
The split squat is a great exercise that you’ll feel all day.
1. Place the ball of one foot on a stable, elevated platform behind you. Put your weight mainly on your front leg that is in front of the platform. When you perform the squat your knee should be directly over your foot at your lowest point. This determines for far in front of the platform your foot should be.
2. Bend the knee of your front leg and lower yourself down into a single leg squat. Keep your core tight. Lower yourself until your knee is directly above your foot and your other knee is an inch or two above the floor. Hold for 2-3 seconds.
3. Squeeze your glutes, raising yourself back up to the starting position. This is one rep.
4. Repeat for the other leg.
Swimmers
Swimmers are a great way to work your whole body whilst giving your lower back a workout.
1. Lie on your stomach and squeeze your glutes as hard as you can, raising both legs off the ground.
2. Reach forwards with your arms, keeping your palms facing downwards a few inches above the ground.
3. Lift your alternate arm and leg up into the air, squeezing all of the muscles from your shoulders down to your glutes. This is one rep.
4. Repeat with the other arm rapidly.
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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