7 Day Strong & Sexy
Day 3
7 Day Strong & Sexy
Keys to Success: Push Ups
- Keep core tight and squeeze glutes
- Keep shoulders directly over wrists
- Keep head in neutral alignment with gaze slightly forward
- Squeeze through the back and chest
- Drop to knees if needed
Keys to Success: Bicep Curls
- Keep elbows in toward body
- Keep core engaged, upright, and chest out
- Squeeze bicep at the top of movement
- Use dumbbells if long looped band is not accessible
Keys to Success: Tricep Kickbacks
- Keep core tight and back flat
- Keep head and neck in neutral alignment
- Prevent swaying of upper body
- Keep elbows in toward the body
- Squeeze tricep at the top of the movement
Keys to Success: Shoulder Press
- Keep chest up and core tight to stabilize upper body
- Plant feet hip width distance apart
- Keep elbows out at roughly a 30 degree angle
- Push weight directly overhead in controlled motion
- Substitute with a long looped resistance band if dumbbells are not accessible
Keys to Success: Side Plank
- Place shoulder directly over elbow
- Keep head and neck in neutral alignment
- Squeeze through oblique (side abdominals) and bottom hip
- Drop your lower knee to the ground for an easier modification
Keys to Success: Burpees!
- Engage core as you drop into your burpee
- Land softly on your toes
- Push yourself! You got this!
Keys to Success: Bicycle Crunches
- Bring your elbow to meet the opposite knee
- Engage core and keep lower back flat on the ground
- Roll shoulders up and keep them off the ground
- Keep head in neutral alignment and pull from core, not neck
Bonus Challenge: Eat With Intention
It sounds cliché, but there really is truth in the saying that “you are what you eat”. However, HOW we eat is just as important as what we eat, and can greatly impact our body’s ability to digest and absorb nutrients effectively. Starting today, attempt to eat each meal more mindfully. Don’t use your phone or computer, watch TV, or use any other electronics while you eat. Sit at a table or desk where there aren’t other distractions, and just focus on the food in front of you. Try chewing each bite 20-30 times and really practice savoring each bite, identifying and appreciating the different flavors and textures. Food is your fuel and when we can learn to eat undistracted, we learn to enjoy our food even more.