🚨 28 Days Fitness Challenge
🚨 1. Single arm row
Targets: Back, biceps
Do: 2 sets of 8-10 reps on left side with a 90-sec rest. Change sides
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(a) Begin with your right hand and right knee on a bench, your left foot stepped out wide and a dumbbell in your left hand, hanging down.
(b) With your back in a neutral position, and left knee soft, drive left elbow up, lifting the dumbbell to your torso. Lower back to start.
🚨 2. Dumbbell chest press
Targets: Chest, triceps
Do: 3 sets of 13-15 reps
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(a) Lie on your back on a bench holding dumbbells with arms straight up over your chest. Bend the elbows slowly, bringing the dumbbells in a straight line down to either side of your chest.
(b) Without pausing, drive your arms back up. Repeat.
🚨 3. Hip thrust
Targets: Glutes
Do: 3 sets of 15-20 reps. Use a 20kg barbell and 5kg weights on each side
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(a) Sit on the floor, back against a bench. Roll the barbell onto the front of your hips. With knees bent, shoulders on the bench, drive hips off the floor until your back is parallel.
🚨 Tone Up Tummy
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🚨 Stomach crunch with legs raised
Target: lower abdominals
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands across your chest.
Slowly pull your knees into your chest, keeping them bent at 90 degrees, until your buttocks and tailbone come off the floor. Hold the position for a moment and lower down slowly. Perform 12 crunches.
Tips:
- Don’t tuck your neck into your chest as you rise.
- Don’t use your hands to pull your neck up.
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🚨 Perkier Booty Workout
🚨 Side Glute Lift
Don’t forget to give your side booty some love! When the side booty, or gluteus medius is strong, your booty looks full and perky.
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Here’s how: Start in a side plank position and drop your bottom knee to the mat or ground. Keeping your bottom hand planted, bring top hand to top hip. Keeping your extended leg active, begin to lift and lower at your own pace. Repeat for 10-15 lifts on each side.
Bonus challenge: At the end of your reps, keep the top leg lifted and draw little circles with your pointed toes. Try to do this for a minimum of 10 seconds on each side.
