Starting on April 1, I have been posting one new sculpting exercise per day. These are to help those who want to be figure or bikini competitors, or those who just want to look like a competitor. 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 last week's worth of exercises, here they are all at once!
Day 5 is at the end! New exercise for the day is an AB exercise!
Day 1: Glutes
Butt Lifts
Starting in a bridge you raise from there, do not drop under bridge much, its more about up! Squeeeeeze!!
Ham glute tie benefits greatly here.
Do these for timed reps, high number of reps
Day 2: Legs
Pop Squats
Tired of burpees, mountain climbers and the usual boring plyometrics? Check out this fun fat burner!
3-4 sets 20-100 jack outward with feet then come in jumping off the ground each time you come in or out with feet, going sumo wide into a squat then jump feet back inward to a stand and repeat.
Day 3: Delts
Palm Up Delt Raise w/ Band
Unlike the traditional lateral or side delt raise, this one is done with the palms facing upward.
For size use heavier band for 3-4 sets of 8-10
For cut use lighter band for 1-2 sets of 20-100
Try not to scrunch neck, keep chest up, soft elbows but not bent. Arms are forward of shoulder, they should be able to meet at bottom not hit legs.
Day 4: Arms
Horizontal Chins
Palms in toward you, legs out making it harder, in for easier and make sure to engage that core.
One or more sets of whatever you can get up to hundreds but once you are able to do hundreds try vertical!
Try not to scrunch neck, keep chest up, soft elbows but not bent. Arms are forward of shoulder, they should be able to meet at bottom not hit legs.
Day 5: Abs
Single Leg Ball Pull In
This is a great core and overall exercise. Work on the balance, expect to slide off and keep practicing until you get great control of it!
2-3 sets of 10-20 are a great start.
