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Quadruped Pushup Arm Reach
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Recommended:

Sets:
3
Reps:
10
  1. AKneel with hands shoulder-width apart, knees under hips, spine naturally straight, and abs engaged. Bend elbows and lower chest toward the floor without shifting weight forward or back (lower straight down), keeping spine neutral and abs tight.
  2. BPush back up, reaching left arm up by ear, palm facing the floor. Return to starting position. Continue, alternating arms each rep.
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1 of 6
4 Weeks to Fit: Amazing Abs and Arms Workout
Quadruped Pushup Arm Reach A
Quadruped Pushup Arm Reach B

Recommended:

Sets:
3
Reps:
10
  1. AKneel with hands shoulder-width apart, knees under hips, spine naturally straight, and abs engaged. Bend elbows and lower chest toward the floor without shifting weight forward or back (lower straight down), keeping spine neutral and abs tight.
  2. BPush back up, reaching left arm up by ear, palm facing the floor. Return to starting position. Continue, alternating arms each rep.
2 of 6
Balancing Curl to Overhead Press
Balancing Curl to Overhead Press A
Balancing Curl to Overhead Press B

Recommended:

Sets:
3
Reps:
10 per side
  1. AStand on right leg with left knee bent and heel lifted behind you, holding dumbbells. Keeping knees pressed together and abs engaged, curl arms, bending elbows by sides and rotating palms up.
  2. BExtend arms overhead, rotating palms forward, into an overhead shoulder press. Return to starting position. Switch legs to complete set.
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Kickback Knee Crunch
Kickback Knee Crunch A
Kickback Knee Crunch B

Recommended:

Sets:
3
Reps:
10 per side
  1. AStand on right leg, holding dumbbells. Bend right knee and sit slightly back into hips, hinging upper body forward about 45 degrees, bending left knee toward chest, and bending elbows behind body.
  2. BExtend arms behind body as left leg extends behind hip. Bend arms and left knee back in to starting position (keep abs engaged during the movement to assist with balance). Switch legs to complete set.
4 of 6
Chest Scoop V-Raise
Chest Scoop V-Raise A
Chest Scoop V-Raise B

Recommended:

Sets:
3
Reps:
20
  1. AStand with feet hip-width apart and knees slightly bent, abs engaged, holding dumbbells. Scoop arms in front of chest, palms facing up and elbows soft (not bent), keeping abs pulled in tight to avoid leaning back as arms raise. Lower to starting position.
  2. BRaise arms up and out into a V shape at shoulder height, palms facing forward. Lower to starting position. Continue, alternating raises each rep.
5 of 6
Pushup to Plank
Pushup to Plank A
Pushup to Plank B

Recommended:

Sets:
3
Reps:
10
  1. ABegin in a modified pushup position, with knees on the floor, toes tucked under. Maintaining a neutral spine, bend elbows and lower chest to the floor (tapping chest to the floor if possible).
  2. BExtend arms and straighten legs, coming into a plank position, drawing abs in tighter to spine. Hold for 1 count. Return to starting position. (Make the move harder by starting in a regular pushup position with legs straight. Do a full pushup, then lightly lower knees to mat during plank.)
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