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
1 Side Plank with Hip Abduction 1. Lie on your side with your forearm on the ground under your shoulder and your feet stacked on top of each other. 2. Push your forearm away from your body and lift your hips into the air, supporting your weight on your forearm and bottom foot. 3. Lift your top leg into the air as if you were doing a sideways jumping jack. 4. Return your leg back to the starting position. 5. Complete the set on one side before repeating on the other side. Be sure to: Keep your body in a straight line and your stomach tight. You should feel it: Working your shoulders and torso.

Exercises

NOTES

Side Plank with Hip Abduction

1. Lie on your side with your forearm on the ground under your shoulder and your feet stacked on top of each other.
2. Push your forearm away from your body and lift your hips into the air, supporting your weight on your forearm and bottom foot.
3. Lift your top leg into the air as if you were doing a sideways jumping jack.
4. Return your leg back to the starting position.
5. Complete the set on one side before repeating on the other side.

Be sure to: Keep your body in a straight line and your stomach tight.

You should feel it: Working your shoulders and torso.