Get Your Best Beach Body Ever in 21 Days


2. 1 and 1/4 Push-Up

Fitness Focus: Chest, Triceps, Shoulders

  • Get into a full push-up position, forming a straight line from head to heels.
  • Bend elbows 90 degrees, lowering body toward the floor in 3 counts; push one-quarter of the way back up from the floor, then lower chest back down without touching.
  • Push all the way back up to starting position in a count of 3.
  • To modify, place knees on the floor.

3. Back Extension on Stability Ball


Fitness Focus: Lower Back

  • Lie facedown over a stability ball, hips resting on ball and feet on floor.
  • Bend elbows, placing hands on either side of your head.
  • Lift chest off the ball, keeping lower body stationary (be careful not to strain your back); lower to starting position.
  • To modify, place feet against a wall.

4. 1 and 1/4 Medicine-Ball Pullover

Fitness Focus: Back, Triceps, Abs

  • Lie faceup on a bench with feet on floor, holding a 4- to 10-pound medicine ball with arms extended over chest.
  • Lower ball toward head in three counts until arms are parallel to floor.
  • Return ball toward chest, stopping one-quarter of the way up.
  • Lower ball until arms are again parallel with the floor; return all the way back to starting position in 3 counts.

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