Hey, everyone today's workout is focusing on your core and also your arms and it's part of two week shredding program
Which you can find over here. This program is all free. So don't forget to smash that like button, subscribe and also turn on notifications
alright
If you want to join in on this challenge do not forget to leave a comment down below of your progress or use my hashtag on Instagram
or even create a YouTube video like these girls have so that we can support one another and let's get started
So we've got 19 exercises today all 30 seconds on and 5 to 10 seconds off. Let's start with inchworm with push-ups
Start by walking down into a high plank then do a push-up then come back up
If you can't do a push-up then just do the inchworms only for now
Next we got up and down plank remember to focus on your breathing and engage your core for this whole workout guys
We're not just working the arms, but also your core
Next we have reverse plank with knee tuck make sure you talk about is and squeeze your abs and but don't let your butt drop down too much
Your arms will be burning and your core will have to work hard to maintain that good form
This exercise works the whole body; it's amazing
Next we have tricep dip toe tap this works your arms and core at the same time
We've got circle plank next
Imagine drawing a circle with the corner soles and remember to engage that core and work those abs guys
Next we have bird dog raise one hand and the opposite leg at the same time
This is a really great exercise for your core, your arms and also your legs
Now we have downward dog knee tuck. Make sure you're squeezing your abs here
Now we have heel touches work those obliques guys, we are almost halfway there you can do this
Now we have side plank with dips
This works your core, obliques and your arms. If this is too hard for you then you can hold the side plank without the dips
Now on to the other side
All right now we have a quick ten seconds break
You can take a longer break if your arms are really sore
And next we have push up with shoulder tap
Start with a push up and then do shoulder taps
Let's push this guys you can do it and if you can't do a regular push up you can get on your knee instead
Now let's do some arm circles start with clockwise motion first then halfway through switch it to
Anti-clockwise motion this looks really easy, but your arms will be burning halfway through it
Next we'll have tricep dip toe touch. Let's smash this
Next we have body saw start in a low plank then walk backwards and then forward again
Your arms and core should be burning if you are doing it right make sure your butt is not poking up or drooping down
Next we have walking planks take both of your arms and legs to one side turn back to middle then to the other side
I always have trouble coordinating because my arms and legs just don't want to think alike
Now flip around and we got the Russian twist just four more exercises to go guys don't stop now you got this
You have up and down plank next smash those arms and abs guys
All right now let's kill our abs with row up
Make sure you use the core muscles to move your upper body up. We have one more exercise to go guys, so keep going
Finally we have reverse plank and hold it there
Make sure your butt is not drooping down too much
Remember to squeeze those abs and butt and engage every muscle to hold that position
I know it is hard. But this is the last exercise
And that's the workout guys. I hope you're enjoying this program so far. Keep going it is just two weeks
Don't forget to smash that like button, subscribe and turn on notifications
And share this free program with people who need it and I'll see you in the next workout. Bye!!!!!