TC Challenge

Starting Position Begin by getting down on yours hands and knees with your hands just outside shoulder width and slightly forward of your shoulders. Your knees should be directly aligned with your hips. Keep your abdomen tight and your spine in a neutral position. Action EXHALE: Bend your elbows and lower chest to 90 degrees at the elbows. INHALE: Push up so that your arms are straight, making sure your elbows aren’t completely locked. Try doing 2 sets of 10-12 repetitions. Special Instructions If you can’t go to 90 degrees at the elbow, just go to a comfortable position until you can work up to 90 degrees. Muscles Worked: Chest, Triceps, Shoulders

 

 

 

Starting Position Lean against a solid wall, with your feet out in front of you approximately 12 inches and shoulder width apart. Hold dumbbells to your side, palms facing forward. Action Slowly lower your body from the hips until you reach 90 degrees at the knees. Hold that position. Holding elbows into your body, slowly curl dumbbells upward at the same time. Make sure to keep your shoulders still and just bend at your elbows. Squeeze at the top and return to the starting position. Try doing 2 sets with 10-12 repetitions. Special Instructions None. Muscles Worked: Biceps, Quads, Glutes