Day four, say what?!?
Today is day four of twelve! How have you been pairing so far? These little short effective workouts have been so nice for me during this busy season. I know the last two weeks before Christmas can be such a hustle.
Today we have a little arm and back work! This is my favorite workouts honestly. For whatever reason, I hate doing legs now. That’s new to me. I was the opposite. Eh, goes to show you things change on your journey.
3 sets today, but you could make it four if you have time. I’d aim for 12 reps if possible, if not 10 should be your goal. But the truth is, come on, just throw two more on the count- at least for one set 😘
12 Front Raises: stand with feet shoulder-width apart, holding dumbbells in front of your thighs with palms facing in or down, then lift the weights in an arc to shoulder height with a slight bend in your elbows, keeping your core tight and avoiding momentum, and slowly lower them back down.
12 Bicep Curls: stand or sit with dumbbells at your sides, palms forward;keep elbows tucked in as you curl weights up to your shoulders, squeezing your biceps at the top, then slowly lower them back down with control, avoiding swinging to keep tension on the muscle.
12 Bent Over Rows: hinge at your hips with a flat back and slightly bent knees, keeping your core tight and gaze down; pull the weight (barbell or dumbbells) towards your belly button by driving your elbows back and squeezing your shoulder blades together, then lower it with control.
12 Tricep Kickbacks: hinge forward with a flat back, keep your upper arms glued to your torso, and extend your forearms straight back by squeezing your triceps, then slowly return, focusing on control to target the back of your arms without using momentum or arching your lower back.
12 Rear Delt Fly: hinge forward at your hips with a flat back, holding light dumbbells with a soft elbow bend, then lift the weights out and up to the sides, squeezing your shoulder blades, and slowly lower with control, focusing on the rear shoulders, not traps, keeping arms roughly parallel to the floor.
12 Push Ups:start in a high plank with hands slightly wider than shoulders, core and glutes tight for a straight line from head to heels;lower your chest towards the floor by bending elbows to about a 90-degree angle (aim for a 45° angle with your body), keeping your elbows tucked in, then push back up powerfully to the start, moving as one unit.
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