Fitness Challenge Week One Day Six – Lower Back

Fitness Challenge!

Welcome to Week One Day Six 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!

Schedule

 

 

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)

Note: this post contains affiliate links. This means that I may receive a small commission (at no cost to you) if you subscribe or purchase something through the links provided. You will never see me post a link to a product or service that I don’t use myself or truly love!

Don’t have a pair of dumbbells? Grab the sleek design of the ones I have here.

1 Hour Before You Start Exercising

 

Week One Day Six

Good Morning

Start in a standing position, feet shoulder-width apart, with your dumbbells in both hands. Bend your knees slightly. Breath in pulling you the abdominal muscles in and bend at your hips and lower your head down to make a 90-degree angle.  Breath in and return to your starting position. Take a 30-second rest between 4 sets of 25 repetitions before moving on to the next exercise.

Good Morning
Good Morning

Side Bend

Start in a standing position, feet shoulder-width apart with your dumbbell in one hand. Breathe out as you lower your dumbbell to one side and feel a slight stretch on the opposite side. Tighten your abdominal muscles. Release your breath as you release back up to the starting position.  Take a 30-second rest between 4 sets of 25 repetitions before moving on to the next exercise.

Sidebend
Sidebend

Superman

Start in a laying down position with your hands extended out in front of you, and your legs extended behind you. Point your toes and lift them off of the mat. Lift your hands and arms up as well. Hold for 1 Minute for 4 sets.  Take a 30-second rest between 4 sets of 1-minute repetitions before moving on to the next exercise.

Supermans
Supermans

Russian Twist

Start in a sitting position with your dumbbell in both hands hovering over your lap. Breath in and lift your feet off of the ground. Twist to one side and hover and tap the ground or hover slightly above the ground. Release your breath and return to the starting position. As you take a deep breath in, twist to the other side then breathe out. Take a 30-second rest between 4 sets of 25 repetitions before moving on to the next exercise.

Russian Twist
Russian Twist

Wood-chops

Start in a standing position, feet shoulder-width apart, with your dumbbell in both hands.  Bring your dumbbell above one shoulder. Breathe out and swing down to the opposite foot. Breathe in as you return to the starting position. Take a 30-second rest between 4 sets of 25 repetitions before moving on to the next exercise.

Wood-chops
Wood-chops

Post Workout

Leave a comment below if you’re on Week One Day Six of the 30-day challenge !!!

 

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