Starting on April 1, I have been posting one exercise per day. These are to help those who want to be figure or bikini competitors, or those who simply want to look similar. If you can get up to the highest reps / weights that I suggest - you will probably be looking pretty darn good by then! If you missed the previous week's worth of exercises, here they are all at once!
We're starting with Day 20 and Day 26 is at the end! New exercise for the day is Legs!
Day 20 Scissor Slide
You can do this on tile or wood floors with paper towels under your runners or using carpet cleaner booties.
3-4 sets 20-100 using higher reps to cut and burn fat, great for thinning the thighs, working core and butt.
Day 21 Rotational Shoulder Press
Unlike the traditional overhead press you would go a bit lighter than the norm due to the rotation and direction switch, great for overall shoulder shaping and X frame building.
For size use heavier weight 3-4 sets of 8-10
For cut use lighter weight 1-2 sets of 20-100
Try not to scrunch neck, keep chest up.
Day 22 Reverse Tricep Kickback
Unlike the traditional kickbacks you would face palm upward, this gives a different feel and burn, helping to evenly build all 3 muscle heads to define them for a stage ready body!
For size use heavier weight 3-4 sets of 8-10
For cut use lighter weight 1-2 sets of 20-100
Try not to scrunch neck, keep chest up.
Day 23 Pike Slide
You can do this on a tile or wood surface using paper towels under your runners or using carpet cleaner booties!
This is an intermediate to advanced exercise which really hits that transverse ab but gets the whole ab wall firing! Tuck your head and try to kiss your knees!
3-4 sets 20-100
Enjoy this addition to your training and ab routine.
Day 24 Arm Pushup Progression
Start with your 1 arm pushups on a wall or high surface and as you get strong you can go on lower surfaces, get feet out farther and then go to the ground on the knees progressing from there.
Great for the fitness competition routine round!
2-3 sets of 5-15 are a great start.
Start with your 1 arm pushups on a wall or high surface and as you get strong you can go on lower surfaces, get feet out farther and then go to the ground on the knees progressing from there.
Great for the fitness competition routine round!
2-3 sets of 5-15 are a great start.
Heels together, knee bent slightly outward, lift from the hips not knees.......Squeeeeeze!! Ham glute tie benefits greatly here and you can work for size here with weights. A must for all the ladies!!
Do these for timed reps, high reps.
Work your thighs with bands. Tighten and tone intense!
Do these for timed reps, high reps.
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