You do not need any equipment for today's upper body workout. This does not mean that it will be easy. On Day 17 of the New Year's Challenge the training created by a Certified Trainer Alyssa Exposito is all about building strength in your upper body with your own body weight (oh, and we also let some core work in!).
Here's the deal: Your first move is a bit weird. Previously you had made an exit to the back of the shoulder. This time, you go the same way, but instead of performing a pat on the back, do a push-up. You can do a classic push-up or gently lower your knees and do a modified push-up. If you know rainbow planks and try to turn them up, try this. Rainbow planks often tell us to move our hips back and forth and move in a fluid motion. Try the rainbow plank as three separate movements: right side, middle, left side. Stop each position and hold it for a full breath. Force yourself to slow down and do a quick mental body scan of your shape in every position.
Do not skip your warm-up before you start down! This is especially important if you do these workouts in the morning, when your body feels a little stiff or cold. You should always take your time to cool off ̵
Directions: Do each exercise for 45 seconds and rest between exercises for 15 seconds. At the end of each round you rest for 60-90 seconds.
Beginner: Do 2-3 rounds
Advanced: Make 3-5 Rounds
x 45 seconds
- Stand shoulder-width apart. Hinges at the hips forward and put both hands on the floor.
- When you're holding the core in place and keeping your legs straight, move your hands forward to get into a high plank position.
- From here a push-up. Bend both elbows and lower chest, hips and legs in one movement to the floor. Keep the core engaged so that the hips do not sag and stop when your elbows reach 90 degrees. Straighten your arms to return to the high plank position and then return to your feet with your hands. Get up to finish the exercise.
- Make It Easier: You can make a modified push-up from your knees. Go out to get into a high plank position and then gently lower both knees to the ground. Bend your elbow and chest towards the floor. Keep both feet steady on the floor (do not bend your knees and do not bring your toes towards your buttocks). Straighten your arms to return to the starting position.
x 45 seconds
- Start in low plank position with hip height and core engaged.
- Swing forward and stand on tiptoe so that your shoulders and collarbones extend in front of your elbows.
- Now rock back, roll on the balls of your feet and let your shoulders kick behind your elbows.
- Continue to rock forward and backward, keeping your core engaged throughout.
x 45 seconds
- From a high plank position, with core and hips slowly lower onto the right forearm, and be sure to keep the hips steady ,
- Lower the left forearm so that you are in a forearm plank position.
- Hold an indented core and push the shoulder blades on your back Keep a relaxed look on your fingertips to make sure there is no tension in your neck.
- Place your right hand just below your shoulders on the ground, then your left hand, and push it up to return to a high plank position.
- Start the next time by lowering first to your left forearm. Continue to the alternative.
Picture above: Photographer: Catherine Servel Brydges Mackinney. Hair: Tetsuya Yamakata at ArtList. Makeup: Seong Hee at the Julian Watson Agency. Manicure: Julie Kandalec at Bryan Bantry. Stylist: Sara Van Pée in the Quadriga. Model Mia Kang wears Norma Kamali's Spliced One Shoulder Mio Swimsuit, $ 185, normakamali.com ; Nike Compression Sleeve, Similar Styles at nike.com .
Training images and gifs: Photographer: Katie Thompson . Hair: Jerome Cultrera at L & # 39; s Atelier. Makeup: Deanna Melluso at See Management. Stylist: Sara Van Pée in the Quadriga. Training images: fabletics bodice, similar styles fabletics.com ; Alala Score Seamless Tight, $ 54, alalastyle.com ; Women's Techloom Pro Gray, $ 140, athleticpropulsionlabs.com . Gifs: Alala Surf Bra, $ 85, alalastyle.com ; Takara legging with high collar in carbon 38, $ 109, carbon38.com ; APL Women's Techloom Breeze, $ 200, athleticpropulsionlabs.com .