DAY 5 - Strength - Total Body
10 Step-Ups [R]
10 Step-Ups [L]
10 Tricep Dip + Knee Lift Combo
[x3] = 90
5 Plank Drill: Walk the Plank
[x2] = 10
Alright, let's breakdown the focus & form of each movement!
Step-ups: work our legs & booty!
- If you're using a chair, prop it against a wall so that it doesn't move & cause an accident!
- Step your entire foot onto the chair/bench you’re using. Don’t let your heel hang off the edge.
- Drive your heel down into the step as you stand - that way you’re engaging your glutes & not straining your knee.
- Also, as you step up, focus on using the leg of your elevated foot to pull your body forward & upward instead of pushing off of your back foot.
- The step upward isn't the only important part though! Controlling the step down will work your glutes & thighs double-time.
Tricep Dips: work the group of muscles on the backside of our arm!
- Fingertips face your body
- Bending your knees to flatten your feet on the ground will give your arms some assistance [yes, you can do that even though we’re throwing the knee lifts into the movement for this workout ;-) ]
- The more you extend your feet forward, the more challenging it’ll be.
- Keep your lats engaged & your neck long! [See how my neck hasn’t disappeared in this photo? Neither should yours!]
- Hug your elbows toward one another so that they point back behind you as they bend. Avoid letting them bow out to the sides - not great for your wrists & elbows.. [ouch!]
- Bend your elbows to 90-degrees with each rep. Humping the air is NOT a tricep dip - hahaha - [refer back to the 2nd & 3rd tips if you’re struggling with this!]
Plank Drill ["Walk the Plank"]: works our core, shoulders & chest!
- Do your best to keep your pelvis squared up with the ground as you march down to your forearms & up to your hands [the less your hips twist, the more you're working your core]!
- The wider you put your feet, the easier it is to keep your hips from twisting when you march.
- Keep tabs on the position of your hips too: 1. if they're poking up toward the sky, that will move the tension out of your core & into your neck & shoulders; 2. if they're sagging toward the floor, that will move the tension out of your core & into your lower back.
That's all folks! Get ready to get sweaty!