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Today’s routine includes a few compound exercisesexercises that target multiple muscle groups at the same time.
Katie Thompson
The upper-body strength workout with weights below is for Day 18.
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 Tabata.
You’ll need two dumbbells to complete this workout.
Bonus: TabataDo each move below for 20 seconds, resting 10 seconds between moves.
Repeat the circuit 4 times for a total of 4 minutes.
Lower arms and slowly roll back down to floor to return to starting position.
Squat to Biceps Curl
Stand with your feet hip-width apart and your core engaged.
you might hold the weights hammer style (palms facing inward) or with your palms facing out.
This is your starting position.
Repeat the curl, bending both elbows and pulling the weights close to your chest again.
Now stand, squeezing your glutes and engaging your hamstrings to return to your starting position.
In one smooth movement, bend your elbows to lower your chest toward floor.
Stop when your elbows bend to 90 degrees.
Without letting your hips drop, push back up to high plank position to return to your starting position.
(Optional) Modified Push-Up
You always have the option to drop to your knees instead during push-ups.
Start in a high plank position with your core engaged, wrists directly under shoulders, and neck relaxed.
Bring your knees to floor, keeping neck, back, and hips all in a straight line.
In one smooth movement, bend your elbows to lower your chest toward floor.
Stop when your arms reach 90 degrees.
Hold in this lifted position and march right leg, then left leg, without dropping your hips.
Tuck your tailbone and engage your core, butt, and quads.
This is your starting position.
Press through your forearms and pike your hips, creating an inverted V shape with your body.
Your head should now be between your biceps.
Pause for a second and then slowly lower back into your forearm plank.
After your last circuit, try the Tabata.
Squat Pulse
x 20 seconds
Stand with your feet hip width apart and core engaged.
venture to stay low and not stand up entirely for the full amount of time.
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All images and gifs: Photographer:Katie Thompson.
Stylist:Rika Watanabe.
Hair:Hide Suzuki.
Makeup: Rachel Ghorbani.
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