I created a challenge for July that is perfect for this Summer’s tank top weather!
Reverse Curl & Side Press
Start seated with legs crossed, with a weight in each hand, spine straight. With your palms facing down, bend both elbows and curl weights in closer to your sides. Next, extend both arms out to the sides at shoulder height, palms still facing down. Return your arms to the curl position and then lower weights to the floor and return to start.
Standing V Raise
Grab a dumbbell in each hand and stand with your feet shoulder-width apart, arms at your sides. With arms straight but not locked, raise the weights in a V shape until your arms are parallel to the floor. Hold for 1 second, then return to start. Tip – If you arch your back or swing the dumbbells for momentum, use less weight.
Saxon Side Bend
Hold a pair of lightweight dumbbells over your head, in line with your shoulders, with your elbows slightly bent. Keep your back straight, and slowly bend directly to your left side as far as possible without twisting your upper body. Pause, return to an upright position, then bend to your right side as far as possible.
Reverse Dumbbell Chop
Bend your knees, rotate your torso, and hold a dumbbell in both hands outside your left thigh. Keeping your arms straight, swing the weight above your right shoulder as you straighten your legs. Reverse the movement to return to start. That’s one rep. Switch sides and repeat.
Up and Down Plank
Assume a push-up position. Lower yourself on to your elbows. Raise the right side of your body by pressing your right hand against the floor and straightening your arm. Raise the left side of your body in the same way. Lower yourself back to your elbows, first with your left arm, then with your right. Keep your body straight during the entire movement. That’s one rep
Bicep Curl and Front Press
Start standing with your feet hip width apart, knees slightly bent, arms by your sides with a weight in each hand. Bend your elbows and curl the weights in towards your body, turning your palms up as you lift. Next, extend your arms out in front of your chest, turning your palms down as you reach. Bend your arms back into your curl position, and then lower arms back down to your start position.
Kneeling Hand Press
Begin on all fours with a dumbbell in your left hand, palm facing away from your body. Keep your right arm straight with palm flat on the ground. Maintain a slight bend in your left elbow. Bend through your left elbow to push and extend left arm straight up to the ceiling, keeping your gaze at a fixed point on the ground and your neck relaxed. Return arm to floor; that’s one rep, switch arms.
Chest Press Punch Up
Lie on your back with your knees bent, feet flat, and hold a dumbbell in each hand. Brace your abs tight as you open both arms out to your shoulders, elbows bent and just above the ground (arms should resemble a goal post). Press your right arm straight up to the ceiling above your chest and lift your right shoulder blade completely off the floor. Quickly bend and lower your right arm and shoulder back to start and then reverse the move with your left arm.
Plank With Lateral Arm Reach
Start in a plank position. Keeping your torso stable, slowly reach your left arm out to your side. Brace through the abs by pulling your navel to your spine. Hold this position for five seconds. If you feel too unstable, try moving your right hand so it is under the center of your chest rather than under shoulder right shoulder. Keeping your torso stable, bring your arm back to the plank position. Do not round your back or twist your spine. Repeat this same motion on the other side, extending your right arm to your side.This counts as one rep.
Alternating Shoulder Press and Twist
Hope you’ll join in!!!