Can you believe we’re almost to Christmas?!? Let’s get day ten done 💪🏼
Okay, we have 3 sets friends.
12 Russian Twists: sit, lean back ~45° with core engaged, lift feet slightly (or keep heels down to modify), clasp hands/hold weight at chest, then twist torso side-to-side, tapping hands/weight near floor by your hips, focusing on controlled movements from your obliques, not just flopping around.
10 (each leg) single leg glute bridge: lie on your back, knees bent, feet flat lift one foot off the ground (knee to chest or straight), then press through your planted foot to lift your hips until your body forms a straight line, squeezing your glutes, and slowly lower back down, keeping hips level and core tight.
12 Alternating Bicep Curls: stand tall with dumbbells at your sides (palms facing in), keep elbows tucked, and alternate curling one dumbbell up while rotating your wrist (palm up at the top), squeezing the bicep, then slowly lowering it back down before switching arms, focusing on control and keeping your core tight to avoid swinging.
12 Seated Presses: sit with your back supported, feet flat, and core braced; lift weights to shoulder height with palms forward (dumbbells) or handles at shoulder level (machine), then press straight up until arms extend (without locking elbows), and lower slowly, keeping your back flat and elbows slightly in front for shoulder safety.
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