Day 01 Female Upper Body Print Friendly Version 1Beginner30 MinWorkout GroupWarmupComplete the following 4 movements in 6 Minutes Prev Next Static Curtsy Squat 4-6 Reps // 3 Sets // 20 seconds on with 10 Seconds Rest Each Set1. Stand with your feet shoulder-width apart, take your left leg and step back behind your right leg keeping your hips forward. 2. With your chest lifted, lower yourself up and down with your glutes. 3. At the top of the move your left leg should be straight. 4. Use your right glute to lower back down. 5. Repeat up and down motion then switch legs once reps have been completed. Prev Next Double Hand Band Low Row 6-10 Reps // 3 Sets // 20 seconds on with 10 Seconds Rest Each Set1. Stand with your back straight, clasp the handles of the resistance bands in each hand, palms down. 2. Back up until there is moderate tension on the bands. 3. Lean slightly forward and fully extend both arms. 4. Pull the handles straight back while keeping your elbows down and close to your sides. 5. Release slowly and return to starting position. 6. Complete multiple repetitions. Prev Next Jumping Jacks 6-10 Reps // 3 Sets // 20 seconds on with 10 Seconds Rest Each Set1. Stand with your arms at your sides, feet together. 2. Bend slightly at your knees and jump-up moving your legs out shoulder-width apart, simultaneously moving your arms in an upward half circle until your hands touch overhead. 3. Hold that position for a moment, then jump back bringing your feet together and your arms back down to your sides and repeat. Prev Next Standing SB Twist 4-6 Reps // 3 Sets // 20 seconds on with 10 Seconds Rest Each Set1. Stand with feet slightly wider than shoulder-width, and hold stability ball in both hands near waist level. 2. Rotate stability ball to the left keeping hips straight. 3. Then rotate stability ball to the right side and repeat. 4. Try to Rotate further with each addition of repetition. ConditioningComplete the following 8 movements in 18 minutes Prev Next Modified Spiderman6-10 Reps // 3 Sets // 30 seconds on with 15 Seconds Rest Each Set1. Start in a plank position with your glutes in the air and your head down. 2. Then draw your right knee to your right elbow. 3. Pause, then extend your right leg back and up to parallel. 4. After completing one repetition with your right leg, lower it back down, and return to a plank position. 5. Then repeat the movement several times alternating legs until desired number of repetitions are completed. Prev Next Band Cardio Row 8-12 Reps // 3 Sets // 30 seconds on with 15 Seconds Rest Each Set1. Squat down and clasp band with your right hand, palm down at chest level. 2. Back up until there is moderate tension on the band. 3. While pulling the handle straight back simultaneously stand up. 4. Keep your elbow down and close to your side. 5. Release slowly and squat back down to starting position and repeat. 6. Then switch to opposite side. Prev Next Knee Pushups 4-8 Reps // 3 Sets // 30 seconds on with 15 Seconds Rest Each Set1. Lie face down on a mat with both hands just wider than shoulder-width apart and your body weight supported on your knees. 2. Push your body upwards until your arms are almost fully extended. 3. Then reverse the movement and lower your body evenly until your chest touches the ground between your hands so that your elbows are bent at a 90 degree angle. Pause and repeat the movement. 4. Be sure to keep your back straight and don't let your body sag in the middle. Prev Next Standing Leg Extensions6-8 Reps // 3 Sets // 30 seconds on with 15 Seconds Rest Each Set1. Stand tall with both arms out to your sides. 2. Lift one leg straight out in front of you. 3. Hold your leg waist high fully extended. 4. Then bend your leg at the knee slightly more than 90 degrees, while keeping your knee up and your foot of the ground. 5. Next, reverse the motion, contract your thigh muscle and fully straighten your leg at waist-height while remaining balanced on the opposite leg. 6. Do multiple repetitions then switch to the other side. Prev Next Band Shoulder Upright Row6-10 Reps // 3 Sets // 30 seconds on with 15 Seconds Rest Each Set1. Stand on top of resistance band and hold both handles palms facing down with arms almost fully extended. 2. Then pull the band up to the top of your shoulders with both elbows out to your sides. 3. Allow your wrists to flex as your arms rise upward. 4. Pause at the top of the movement , then lower and repeat. Prev Next Dumbbell Step Back Lunge to Bicep Curl 4-8 Reps // 3 Sets // 30 seconds on with 15 Seconds Rest Each Set1. Stand with feet shoulder-width apart and knees slightly bent. 2. Hold dumbbells with both hands, palms up, with arms almost fully extended. 3. Bring both hands and forearms to your shoulders until the dumbbells slightly touch your shoulders. 4. Pause and release back down. 5. Next, step backwards into a reverse lunge position keeping both dumbbells at your sides. 6. Then step forward and return to the starting position. 7. Do multiple repetitions alternating between arm curls and reverse lunges. Prev Next Side Plank HoldTime // 3 Sets // 30 seconds on with 15 Seconds Rest Each Set1. Get on the ground and balance on your left elbow and sides of both feet. 2. Place your left foot in front, and place your right hand on your hip. 3. Lift your hips up and hold your body in a straight line for the desired length of time. 4. You can place your top hand on your hip to make it easier to balance. Prev Next Dumbbell Squat to Shoulder Press4-8 Reps // 3 Sets // 30 seconds on with 15 Seconds Rest Each Set1. Stand with your feet slightly wider than shoulder-width apart. 2. Hold 2 dumbbells in each hand at shoulder level. 3. Lower your hips until a 90-degree angle is formed with your lower legs and thighs. 4. Pause, reverse the motion and return to starting position. 5. Then press the dumbbell straight overhead until your arms are almost extended. 6. Pause at the top of the movement, then lower the dumbbell slowly and under control back to shoulder. 7. Repeat this compound movement multiple times, and then switch to the other side. CooldownComplete the following 4 movements - 20 seconds on and 10 seconds off - three sets. Prev Next Figure 4 Squats 4-8 Reps // 3 Sets // 20 seconds on with 10 Seconds Rest Each Set1. Stand tall and place your right foot on top of your left knee. 2. Bring your hands together at chest level. 3. Slowly squat down as close to a 90-degree angle as possible using just your left leg. 4. Try and keep your chest up and your back straight. 5. Pause at the bottom of the movement, then raise back up and repeat. Prev Next Standing Forward FoldTime // 3 Sets // 20 seconds on with 10 Seconds Rest Each Set1. Begin with your arms at your sides, your neck and head relaxed looking straight ahead. 2. Feel the ground under your feet. 3. Your legs should be about one to two inches apart, and your weight evenly distributed on both feet. 4. Reach down to the ground and fold your trunk over your legs. 5. If you can't get your hands to the ground, place them on your shins or ankles. 6. Keeping your shins, knees and thighs in vertical alignment, draw the top you your head towards your legs. 7. Your torso, head, and neck should be relaxed. Prev Next Foam Roller Back StretchTime // 3 Sets // 20 seconds on with 10 Seconds Rest Each Set1. Sit on the ground with both feet in front of you and your feet shoulder-width apart. 2. Place a foam roller horizontally behind you. 3. Then lean back slowly with your hands held against your chest and your elbows at your sides. 4. Lift your hips and butt of the ground by placing your weight firmly against the foam roller. 5. Pull your shoulder blades back, and stretch your lower back then hold. 6. Rock forward and then repeat the movement. Runners Psoas StretchTime // 3 Sets // 20 seconds on with 10 Seconds Rest Each Set1. Begin standing straight with your arms at your sides. 2. Take a big step back with one leg, and bend your front knee at a 90-dgree angle. 3. Keep your front knee over your forward foot. 4. Your front foot should face forward and support yourself on the toes of your back foot. 5. Lower your back leg so your knee is just above the ground. 6. Facing forward, raise your arms upward while opening your chest and pulling your shoulder blades back.