Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.
Weight recommendations:
Beginner: 20-45lbs
Intermediate: 50-75lbs
Advanced: 80-130+lbs
*Modification: you can use dumbbells and do a bent over row instead.
Up Next in W2/ DAY 2: UPPER BODY
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SUPERSET 4X (10 CHEST PRESS + 12 IN-O...
First perform the Chest Press for 10 reps, then move straight into the In-Out Crunches. Rest for 30-60 seconds in between each round!
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TRICEP PUSHDOWNS 4X12
Stand close to the machine, grab the attachment, engage your core & push the attachment down, engaging your triceps & keeping your elbows in close by your side!
Beginner: 10-15lbs
Intermediate: 20-45lbs
Advanced: 50-70+lbs*Modification: do tricep extensions with dumbbells
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BANDED PULL-UPS 4X10
You can use band or do them without if you are able to! Grab the bar, engage your core, pull your chest up toward the bar, squeezing you back, and slowly lower back down.
