Try this workout to build strong muscles and tone your upper body (side benefit, your shoulders and neck will feel awesome and you will have better posture… win win!)
Grab a light to moderate weight and get ready to rock
Warm up – 5 min
Lay on your stomach and belly breathe for 10 deep breaths
10 – 20 sec plank
10 plank shoulder taps
Down Dog hold 10 sec
Walk out plank to lunge with overhead reach to “greatest stretch” (World’s Greatest Stretch – YouTube)
Workout – 3 Rounds or as many long as you would like that you can complete with good form.
-Bent Over Row – 5-10 reps each arm
-Walk out to 3 second high plank hold – 5 (if more advanced moved to long plank and walk hands out farther than shoulders)
-Super Humans ( some people call these “supermans”) – 5-10 reps
-Squat to Overhead Press (*if Overhead press is available to you) – 5 – 10 reps
-Forward and backward leopard crawl – 10-40 sec depending on experience (knee elevated crawl but you can baby crawl with knees down if you are new to this exercise)
-Mid Back Fly (in a bent over position)- 5-10 reps
-Speed skater jumps – 5 -10 reps each side
Cool Down
Deep breathing on back
Bring knees into chest and rock side to side
Right leg up to the air for a hamstring stretch then pull into figure 4 stretc
Repeat on the left side
