#upperbodybandworkout #shoulderarmsworkout #upperbackstrength
Welcome to Day 23 of Invigorate!
It’s time to work your upper body : sculpting and strengthening your arms, chest, back and core!
You will feel the arms and upper body work today with some super effective bodyweight and band exercises, using your isolation and compound moves.
The two minutes will certainly challenge you so pace yourself as it will feel long. I know you can do this. Take breaks where needed, this is totally ok.
Let’s get to it !
YOUR TASK FOR SUCCESS :
-Post on each video as soon as you complete it!
-You can go and print the WEEKLY PLAN in the COMMUNITY TABS section aswell if you would like to tick off each day.
Exercise List:
4.05 : SSD Biceps
4.43 : TIP : you can fold your band to increase the resistance
5.45 : Strong finish with pulses!
6.05: REST
6.35 : Tricep Side Presses
8.35 : REST
9.20 : Tricep Pushups
9.55 : These are harder with hands in diamond shape!
1.30 : You can swap to the wall if you are fatigued
11.20 : REST
11.50 : Arm Openings Front + Diagonal
12.30 : Stay strong + centred
13.50 : REST
14.25 : Pushups x 5 + Plank 5 secs
15.50 : You got this!
16.25 : REST
17.00 : Tricep Kickbacks ( r )
18.00 : Tricep Kickbacks ( l )
18.30 : TIP : keep your head lifted
19.00 : REST
19.45 : Shaving Postural Exercise
20.20 : TIP : if your shoulders are very tight, separate your hands
20.40 : Stay strong!
21.45 : REST
22.15 : Mid Rows
22.55 : TIP : keep your elbows back behind your ribs
24.15 : REST
24.45 : Side Bend Circles ( r )
25.30 : TIP : Maintain strong legs + glutes
25.45 : Side Bend Circles ( l )
26.45 : REST
27.20 : Tricep Dips
28.20 : TIP : move to the floor to modify
29.20 : Do your best !
29.15 : REST
29.45 : Rear Arm Openings
30.30 : Deep breath, you can do this
31.45 : REST
32.15 : Lat Pull Front
32.30 : TIP : keep your shoulders down
34.15 : REST
34.30 : Keep it up, you are nearly done for today!
34.45 : Pointer Side
36.35 : TIP : keep your hips stable
36.45: REST
37.25 : Bicep + V Row
Great work, keep going!
Vanessa B xx
www.vanessabhealth.com
Video Editing by : www.visugu.com
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Vanessa Bartlett is a Pilates Instructor, Personal Trainer, health & fitness presenter, writer, speaker, with 20 years experience in the industry. She gets people results in health, fitness and lifestyle improvement based on her unique combination of Pilates and holistic mind/body programs.
Her own health setbacks experiencing adrenal fatigue and burnout have encouraged her to help people around the world find a more balanced, stress free, healthier lifestyle.
Vanessa has helped thousands of clients face to face in Sydney, Australia and online including females, males, children and professional athletes achieve a better mind and mind balance.
She has been featured in newspapers and has presented for the Channel 7 Morning Show, TVSN and produced and co-hosted an internet lifestyle show. Vanessa has also received an award for ‘Innovation in Healthcare’ helping clients through meditation and Pilates. She loves being a mum to Lincoln and Leon and spending quality time with family and friends.
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