First Step Fitness

DAY 8-UPPER BODY-no equipment version
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X4 rounds of supersets
Supersets are sets of 2-3 exercises that hit the same muscle group with each exercise. They are meant to maximize the use of that muscle, fatigue that muscle group faster, and help minimize your time spent on one muscle group.
🔥Bicep curl into shoulder press x15
superset: hammer curls x burnout
🔥Tricep extensions x20 each arm
superset: tricep dips with knee drive x20
🔥Close grip tricep push ups x10
superset: wide grip chest push ups x10
🔥Single arm bent over rows x20 each arm
superset: lateral raises x15 / rear delt flys x15
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Push up tips:
💪Keep your core tight
💪Keep your shoulder blades tucked down and in their “pockets”
💪Keep your shoulders over your hands at all times-you may feel like you’re pushing forward as you come down
💪Shoot your elbows BEHIND YOU not out to the side as you come down (this will in turn keep your shoulder blades tucked down)

DAY 7-No equipment HIIT circuit
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X4 rounds / add 5 reps every round
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🔥burpees x15
🔥rotating squat jumps x5 each direction
🔥high kick toe touches x10 each leg
🔥single leg hip thrusts x15 each leg
🔥plank touches into plank side crunches (touch / touch / crunch / crunch=1 rep) x10
*modifications follow each exercise*
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Tips for hip thrusts:
🍑Keep your chin tucked into your chest and chest facing forward-NOT up towards the ceiling
🍑Walk your foot out so you only feel it in your glutes and hamstrings NOT your quad
🍑Point your toes up and push through your heels
🍑Tuck and curl your pelvis under at the top to get full extension- there should be a straight line from chest down to knees
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Limit your rest time between exercises and get moving! Workouts don’t have to be extreme and use a lot of weight, you just have to MOVE YOUR BODY!