Muscle Up - Week 1
Participation in this or any program is voluntary. Consult your doctor prior to beginning an exercise program or making changes to your lifestyle or health care routine. Warm up before beginning workout. Complete as many rounds of this bodyweight circuit in 20 minutes, resting 30 seconds between exercises and 90 seconds to 3 minutes between circuit rounds. To reduce intensity, complete each exercise individually resting in between as needed. Recover with some flexibility.
| Exercises | NOTES |
|---|---|
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1
plank - with arm lift |
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2
Full Bridge & Reach |
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3
Reverse Plank Kicks |
1. Start in a push-up position with your hands directly beneath your shoulders and your feet wider than shoulder-width apart.
2. Lift one arm up and away from your body, holding for 1 to 2 seconds.
3. Return your arm to the floor underneath your shoulder.
4. Repeat the move with your opposite arm.
4. Continue alternating to complete the set.
Be sure to: Keep your torso solid, hips square to the ground, and feet on the ground throughout the movement.
You should feel it: Working your shoulders and torso.