Week One Day One
Welcome to Week One Day One of this Fitness Challenge series to get back into working out and learn how to lift! My goal for the next 30-days is to show you how to break muscle groups up into workout days, my favorite exercises, and tips on form!
The following is the schedule for this program:
Sunday – Rest
Monday – Chest, and Abs
Tuesday – Back (Lower)
Wednesday – Cardio
Thursday – Arms
Friday – Legs
Saturday – Back (Upper)
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Don’t have a pair of dumbbells? Grab the sleek design of the ones I have here.
Side Lateral Raise + In and Outs
Start in a standing position with your dumbbells in both hands. Breathe in as you raise your dumbells to become parallel to your shoulders. Next, bring your dumbbells into towards your chest while still keeping your elbows up and parallel with your shoulders. Bring your dumbells back out and hold for a second before lowering your dumbbells back down to your side while you exhale. Take a 30-second rest between sets of 100 repetitions before moving on to the next exercise. TIP: I like to break my 100 reps into 25 reps and do it for four sets.
Front Lateral Raise
Start in a standing position with your dumbbells in your hands in front of your thys. Breathe in and lift your hands until they are parallel to your shoulders. Slowly lower down to the starting position while breathing out. Repeat for 100 repetitions and then take a 30-second break in between sets before moving on to the next exercise.
Jab, Jab, Hook
Start in a standing position with your dumbbells in both hands. Raise your left arm to protect your face and jab with your right arm. Make sure when you jab that your elbow is parallel with your shoulder and you jab straight out. Alternate to the other side. With your right arm swing out keeping your elbow paralell with your shoulder, this can be difficult until you have the form down so be careful to not let your elbow drop! Take a 30-second rest and repeat for 100 repetitions before moving on to the next exercise.
Start in a standing position with your feet shoulder width apart with your dumbbells in front of your thys. Slowly raise your hands and breathe in as you create a 90-degree angle with your elbow. Keep your elbows close to your sides as you slowly lower and breathe out. Repeat for 100 repetitions and then take a 30-second break before moving on to the next exercise set.
Start in a standing position with your feet shoulder width apart. Raise your dumbbells above your head while breathing in and lower them behind you to make a 90-degree angle with your elbows. Slowly raise them above your head until they are directly above you as you breathe out. Repeat for 100 repetitions and then take a 30-second break before moving on to the next exercise set.
Leave a comment below if you’re in on this 30-day challenge and complete Week One Day One !!!