WEEK 13
ADVANCED
Side Plank
Thread Needle
Lay on your side on the floor or a mat with
your forearm directly under your shoulder,
perpendicular to your body. Keep your
body straight. Drive your body upward by
lifting your hips up off the ground. When
you are ready, take your top arm and slide
it underneath your side, twisting your tor-
so. Bring your arm back up and repeat.
Perform repetitions on opposite side.
1 Need a closer look at the photos? - renewedyou.usli.com
Chest Press
On Flat Bench
Lay on a bench flat on your back. Extend
arms over your chest with palms facing
away from you. Slowly bend your elbows
and lower dumbbells toward your chest.
When elbows are at about 90 degrees,
press up to starting position.
Plié Upright Row
Position your feet wider than shoulder width apart with your feet turned out and dumbbells in hand, palms facing your thighs.
Sit back and lower yourself into a squat until your thighs are just about parallel to the ground. Return to standing position and
pull dumbbells to front of shoulders with elbows leading. Allow wrists to flex as dumbbells rise upward. Lower back down and
repeat.
Dumbbell Pullover
On Flat Bench
Lay with your back flat on a bench. Hold
one dumbbell above your chest. While
keeping arms straight, slowly lower
dumbbell behind your head until arms are
almost parallel to the floor. Keep arms
straight as you pull dumbbell back to
starting position.
Wide Bent Row
Begin standing with knees bent slightly,
back straight and hips hinged at 45
degrees. Grasp dumbbells with arms
extended and palms facing your thighs.
Bend your elbows to pull dumbbells
towards your upper chest, keeping your
arms slightly wider than shoulder width
apart. Squeeze your shoulder blades
together. Slowly return dumbbells to
starting position.
WEEK 13
ADVANCED
2 Need a closer look at the photos? - renewedyou.usli.com
Reverse Lunge, Single Arm Press
Begin in a standing position holding a dumbbell on your right shoulder, with your palm facing your ear. Take a step
backwards with your left leg. As the ball of your back foot makes contact with the ground, bend your knee to engage your leg
muscles. As you bend your back knee, press the dumbbell directly overhead. After you reach a level that is comfortable for
you, push off your back foot and return to your standing position with the dumbbell back at its starting position. Repeat
repetitions with the dumbbell in your left hand, stepping back with your right leg.
Knee to Elbow
Crunch
Begin by lying on your back on a mat with
legs on the ground and hands behind your
head. Slowly lift your shoulder blades off
the mat, crunching your upper body up
first. Bring your right knee toward your
chest while simultaneously twisting your
left elbow to meet your knee. Return to
starting position and repeat on the
opposite side.
WEEK 13
ADVANCED
3 Need a closer look at the photos? - renewedyou.usli.com
Tuck Jumps
While stationary, squat down then jump
both knees up toward your chest. Land
softly, and then explode back into your
tuck jump.