Day 17 - 21 Day Workout

Follow the intermediate warmup routine before starting on the Intermediate Lower Body Workout,

Push-ups

Get started on the floor with some push-ups.

If you're a beginner you can do a modified push-up on your knees.

Otherwise, you're upon your toes, lowering your chest to the floor.

Eyes looking just in front of you, you're going to go for 30 seconds.

Keep your core tight, working your chest and back.

Push-ups are a great full-body exercise.

Tricep dips

Turn over and really work your triceps.

Push up into a tricep dip position.

Your hips go up, and you're going to lift one leg up off the floor.

Dip down, lift back up for 15 seconds.

Then switch leg up, and dip and lift for another 15 seconds.

You should feel it in your triceps.

Plank rows

Flip over and get up into a plank position.

Hold your plank.

You're going to do alternating rows.

Row with one arm and then row with the other.

This is great for your core. and really great for working shoulder muscles.

Keep it going.

If you're a beginner, it's okay to be on your knees.

That's fine until you build up your strength.

I's - Y's - T's

Come up onto our feet for the next exercise.

Bring your feet together with a slight bend in your knees.

Take your arms up into an I.

Next take them out to the side for a Y.

And then way out to the side for a T.

This is great for your back muscles, working your back and shoulders.

Push-ups and shoulder taps

Back down to the floor for increased intensity push-ups and shoulder tap.

Get into push-up position and lower to the floor.

As you come up tap to one opposite shoulder.

It's okay to be on your knees.

Gently tap over to one shoulder, really isolating the chest and back muscles.

Tricep dips and toe touch

Flip back over into tricep dip position.

This time, we're going to add in a little extra challenge.

Dip down, and as you lift up, lift one leg and touch the toes with the opposite hand.

This is great for working the triceps and the core at the same time.

Keep it going. Making sure you maintain your form.

You should feel your triceps really starting to work.

Plank and walk

Go into plank position with your hands in the center of your mat.

Walk your hands to one side and walk back to the other.

One side and back, keeping your back flat and your glutes down, challenging your shoulders and core.

I's - Y's - T's with one leg up

Get up onto your feet for I's, Y's, T's, this time with an added challenge.

You're going to do the I's, Y's, T's, on one leg to really challenge your core.

Lift one leg back and do the I. Y. And T. looking just in front of you to keep a nice neutral spine.

The back foot is flexed, not pointed.

Switch legs, find your balance, lift that back leg and go again I, Y, and T.

If you're a beginner, it's okay to keep that back foot down or just lift it up a little.

Just start small and then build from there, getting that back leg up behind.

There you have it.

Your upper body workout routine for Upper body strength.

Do this workout two to three times through for a real upper body challenge.

Great job.