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It’s probably about 5 pounds heavier than whatever you’re currently working with.
Katie Thompson
Try it out for 1 circuit and see how it goes.
see to it your form looks good and your energy level is in a good place.
The full-body strength workout below is for Day 23.
Check out the full month of workoutsright here.
Or go to theworkout calendar here.
After your last move, rest for 60 seconds.
That’s 1 circuit.
Do the entire circuit 3-5 times.
After your last circuit, try the AMRAP.
You’ll need 2 dumbbells for this workout.
Bonus: AMRAP(As Many Rounds As Possible)Do 10 reps of each move below in order.
Complete as many rounds as you could in 4 minutes, resting as little as possible.
You’ll need 2 dumbbells to complete this workout.
This is your starting position.
Slowly curl your hands up toward your shoulders, squeezing your biceps.
Keep your elbows tight to the sides of your body.
Without rotating the weights, press the dumbbells overhead, straightening your elbows completely.
Curtsy Lunge to Lateral Lunge - Repeat on Each Side
Stand with your feet shoulder-width apart.
Hold a weight with both hands at chest height.
This is your starting position.
Step your right foot diagonally behind you and lower your right knee until it almost touches the ground.
Your front knee should bend to about 90 degrees.
Push through your left heel to stand back up and straighten your left leg.
Your weight will stay stationary the entire time.
Do all of the reps on one side, then repeat on the other side.
You should feel ready to spring forward.
From your high plank, tap your right hand to your left shoulder.
Replace your right hand on the floor and immediately tap your left hand to your right shoulder.
Focus on keeping your hips steady throughout this movement.
Extend your legs behind you, feet hip-width apart.
Tuck your tailbone and engage your core, butt, and quads.
After your last circuit, try the AMRAP.
Bonus: AMRAPDo 10 reps of each move below in order.
Complete as many rounds as you could in 4 minutes, resting as little as possible.
Tuck-Up
x 10 reps on each side
x 10 reps
Lie faceup, with legs extended and arms overhead.
Now crunch up, bringing your knees to your chest, and wrapping your hands lightly around your shins.
Lower to return to hollow hold position, and repeat.
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All images and gifs: Photographer:Katie Thompson.
Stylist:Rika Watanabe.
Hair:Hide Suzuki.
Makeup: Rachel Ghorbani.
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