UPPER ECHELON (Core | Upper Body)

3 minute plank
3 sets x 10 reps (1 min rest between each set)
How To: Get into plank position form, from there get into straight arm plank position (push up position), then get back into plank position. All while keeping your core and knees off the ground. Repeat this movement 10x.
4 sets x 15 reps (1-3 min rest between each set)
3 sets x 10 reps (15 - 45 sec rest between each set)
How To: Lying on your belly, raise your straight arms and chest up off the ground along with your knees and feet, hold for 2 seconds, then release. Repeat this movement 10x.
1. Front Straight Arm Raises x 10 reps
2. Side Straight Arm Raises x 10 reps
3. Butterfly Raises x 10 reps
Rest 1 - 2 minutes
Repeat 3x Total
4 sets x 15-30 reps (30 sec - 2 min rest between each set)

EXTRA CREDIT (Upper Body)

4 sets x 15 reps (1-2 min rest between each set)
3 sets x 10 reps (15 - 45 sec rest between each set)
How To: Lying on your belly, raise your straight arms and chest up off the ground along with your knees and feet, hold for 2 seconds, then release. Repeat this movement 10x.
4 sets x 40 reps (20 each leg, 45 sec rest between each set)
3-4 sets x 24 reps (12 each arm, 45 sec rest between each set)
3-4 sets x 12 reps (1 min rest between each set)
4 sets x 15 reps (1 min rest between each set)
How to: Keeping your arms straight, starting with your hands at your sides, bring them straight over your head like making a Y in YMCA, then bring them back down to your sides. Repeat this movement 15x.

FRESH FOREVER (Core | Upper Body)

4 sets x 15 reps (1-2 min rest between each set)
4 sets x 10 reps (1 min rest between each set)
3 sets x 12 reps (1-2 min rest between each set)
4 sets x 12 reps (1-2 min rest between each sets)
4 sets x 12 reps (1-2 min rest between each set)
How To: Lying on your belly, raise your straight arms and chest up off the ground, holding that position, reach your arms straight out in front of you like Superman flying, and then bend your arms like your going to touch your elbows together behind your back, using your latissimus dorsi muscles to contract your shoulder blades together, hold for 2 seconds, then keeping your chest and arms off the ground repeat the arm motion 12 times
Total - 3 sets x 12 reps (45 sec - 1 min rest between each set)
1. Plank (30sec)
2. Mt. Climbers x 40 reps
3. Plank (30sec)
Rest 1 - 2 minutes
Repeat 3x

MINDSET IS EVERYTHING

MINDSET IS EVERYTHING MINDSET IS EVERYTHING

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