WEEK 13

ADVANCED

Side Plank

Thread Needle

Lay on your side on the floor or a mat with

your forearm directly under your shoulder,

perpendicular to your body. Keep your

body straight. Drive your body upward by

lifting your hips up off the ground. When

you are ready, take your top arm and slide

it underneath your side, twisting your tor-

so. Bring your arm back up and repeat.

Perform repetitions on opposite side.

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Chest Press

On Flat Bench

Lay on a bench flat on your back. Extend

arms over your chest with palms facing

away from you. Slowly bend your elbows

and lower dumbbells toward your chest.

When elbows are at about 90 degrees,

press up to starting position.

Plié Upright Row

Position your feet wider than shoulder width apart with your feet turned out and dumbbells in hand, palms facing your thighs.

Sit back and lower yourself into a squat until your thighs are just about parallel to the ground. Return to standing position and

pull dumbbells to front of shoulders with elbows leading. Allow wrists to flex as dumbbells rise upward. Lower back down and

repeat.

Dumbbell Pullover

On Flat Bench

Lay with your back flat on a bench. Hold

one dumbbell above your chest. While

keeping arms straight, slowly lower

dumbbell behind your head until arms are

almost parallel to the floor. Keep arms

straight as you pull dumbbell back to

starting position.

Wide Bent Row

Begin standing with knees bent slightly,

back straight and hips hinged at 45

degrees. Grasp dumbbells with arms

extended and palms facing your thighs.

Bend your elbows to pull dumbbells

towards your upper chest, keeping your

arms slightly wider than shoulder width

apart. Squeeze your shoulder blades

together. Slowly return dumbbells to

starting position.

WEEK 13

ADVANCED

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Reverse Lunge, Single Arm Press

Begin in a standing position holding a dumbbell on your right shoulder, with your palm facing your ear. Take a step

backwards with your left leg. As the ball of your back foot makes contact with the ground, bend your knee to engage your leg

muscles. As you bend your back knee, press the dumbbell directly overhead. After you reach a level that is comfortable for

you, push off your back foot and return to your standing position with the dumbbell back at its starting position. Repeat

repetitions with the dumbbell in your left hand, stepping back with your right leg.

Knee to Elbow

Crunch

Begin by lying on your back on a mat with

legs on the ground and hands behind your

head. Slowly lift your shoulder blades off

the mat, crunching your upper body up

first. Bring your right knee toward your

chest while simultaneously twisting your

left elbow to meet your knee. Return to

starting position and repeat on the

opposite side.

WEEK 13

ADVANCED

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Tuck Jumps

While stationary, squat down then jump

both knees up toward your chest. Land

softly, and then explode back into your

tuck jump.