7 Day Strong & Sexy
Day 1
7 Day Strong & Sexy
Keys to Success: Plank
- Keep back flat and body in one straight line
- Squeeze glutes and engage core... Remember a tight body is a light body!
- Shoulders should remain just slightly behind elbows
- Head in neutral alignment with gaze downward (refrain from looking upward as that can cause neck strain)
Keys to Success: Walking Lunges
- Push through the heel of your front foot as you walk
- Keep knee positioned behind the toe of your front foot
- Keep core engaged and upper body straight upright
- Squeeze through your glutes, hamstrings, and quads during each movement
Keys to Success: Glute Bridge
- Squeeze glutes at the top of the movement
- Place dumbbell or weighted plate on lap to increase difficulty
- Keep core tight and engaged
- Knees should remain directly over ankles
- If you feel the movement excessively in the quads or knees, move your feet further from your body
- If you feel the movement excessively in the hamstrings and not the glutes, move the feet closer to your body
Keys to Success: Squat Jacks
- Keep chest up as you squat (don't excessively bend forward)
- Knees should remain behind toes in squat position
- Squeeze glutes and engage hamstrings and quads
- Don't let your knees cave inward on the squat; imagine pushing outward to help you prevent caving
- Always land softly!
Keys to Success: Air Squats
- Keep chest up as you squat (don't excessively bend forward)
- Knees should remain behind toes in squat position
- Squeeze glutes and engage hamstrings and quads
- Don't let your knees cave inward on the squat; imagine pushing outward to help you prevent caving
- Move as quickly as you can while maintaining proper form!
Keys to Success: Resistance Band Rows
- Keep upper body straight and upright
- Engage core to help you stabilize
- Pull resistance band in toward bottom of chest line
- Squeeze your upper back as you pull through the movement
Keys to Success: Burpee Mountain Climbers
- Squeeze core as you drive each knee toward your chest
- Keep your shoulders directly over wrists
- Push yourself! You got this!
Bonus Challenge: Enjoy Exercise
Over the next 7 days, you will commit to exercising at least 20 minutes each day. Write down 5 exercises that you enjoy doing… Hint: you will be using them during tomorrow’s workout!