October 2nd - Ripped Back

- Start in pushup position with wrist under shoulders.
- Shift your weight onto your right hand and extend your left arm toward the ceiling, as if you’re making a “T” with your body.
- Bring your left arm back down to the floor, and repeat on the other side.
- Alternate for 40 sec, then rest for 20 before the next move.

- Start with your feet on the floor and your hands on a chair. Your body should still be in a straight line, but raised at the front.
- Bend your elbows, keeping them tucked as close into your body as you can.
- Lower your chest until your thumbs touch your rib cage, before pushing back up through your arms to starting position.
- Repeat for 40 sec, then rest for 20 before the next move.

- Lie face down with your arms to in front of you in a 45 degree angle, like the letter “Y”.
- Point your thumps up and pinch your shoulder blades together as you raise the arms off the ground.
- Pause for a breath while keeping elbows extended.
- Repeat for 40 sec, then rest for 20 before the next move.

- Start in a plank position.
- Keeping your core engaged, drive your hips up and back into an upside-down “V” position.
- While in the pike position, your head should be in line with your arms, with your gaze looking through your legs.
- Pause when you reach your full range of motion, and then lower back to plank.
- Repeat for 40 sec, then rest for 20 before the next move.

- Start in a high plank position.
- Raise your right hand off the floor and bring it across your body to tap the left shoulder.
- Bring that hand back down to the floor, and repeat on the opposite side.
- Alternate for 40 sec, then rest for 20 before the next move.

- Lay face down with your arms extended in a straight line, like the letter “I”.
- Point your thumps up and pinch your shoulder blades together as you raise the arms off the ground.
- Pause for a breath while keeping elbows extended.
- Repeat for 40 sec, then rest for 20 before the next move.

- Start on all fours, with your knees below your hips and your hands below your shoulders.
- Engage your core and keep your back straight
- Simultaneously lift your left arm until it’s straight in front of you, and push out your right leg until it’s raised straight out behind you.
- Hold for a breath before returning to start position, and repeat with the opposite arm and leg.
- Alternate for 40 sec, then rest for 20 before the next move.

- Start on all fours with your arms straight, hands below your shoulders, and your knees bent 90 degrees below your hips.
- Only your hands and toes should touch the ground.
- Move your right hand and right foot forward an equal distance while staying low to the ground.
- Repeat with opposite limbs for the next step, crawling a few steps forward, then backward.
- Repeat for 40 sec, then rest for 20 before the next move.

- Start with your feet on the floor and your hands on a chair. Your body should still be in a straight line, but raised at the front.
- Bend your elbows, keeping them tucked as close into your body as you can.
- Lower your chest until your thumbs touch your rib cage, before pushing back up through your arms to starting position.
- Repeat for 40 sec, then rest for 20 before the next move.

- Start in pushup position with wrist under shoulders.
- Shift your weight onto your right hand and extend your left arm toward the ceiling, as if you’re making a “T” with your body.
- Bring your left arm back down to the floor, and repeat on the other side.
- Alternate for 40 sec, then rest for 20 before the next move.

- Lie face down with your arms to in front of you in a 45 degree angle, like the letter “Y”.
- Point your thumps up and pinch your shoulder blades together as you raise the arms off the ground.
- Pause for a breath while keeping elbows extended.
- Repeat for 40 sec, then rest for 20 before the next move.

- Start in a plank position.
- Keeping your core engaged, drive your hips up and back into an upside-down “V” position.
- While in the pike position, your head should be in line with your arms, with your gaze looking through your legs.
- Pause when you reach your full range of motion, and then lower back to plank.
- Repeat for 40 sec, then rest for 20 before the next move.

- Start in a high plank position.
- Raise your right hand off the floor and bring it across your body to tap the left shoulder.
- Bring that hand back down to the floor, and repeat on the opposite side.
- Alternate for 40 sec, then rest for 20 before the next move.

- Lay face down with your arms extended in a straight line, like the letter “I”.
- Point your thumps up and pinch your shoulder blades together as you raise the arms off the ground.
- Pause for a breath while keeping elbows extended.
- Repeat for 40 sec, then rest for 20 before the next move.

- Start on all fours, with your knees below your hips and your hands below your shoulders.
- Engage your core and keep your back straight
- Simultaneously lift your left arm until it’s straight in front of you, and push out your right leg until it’s raised straight out behind you.
- Hold for a breath before returning to start position, and repeat with the opposite arm and leg.
- Alternate for 40 sec, then rest for 20 before the next move.