31 Days of Fitness- Day 11

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Workout:

Grab your dumbbells!

15 Bicep curls
10 Tricep Push Ups
Repeat the above two moves 3 times, then proceed below...
15 Second Plank
15 Front Shoulder Raises
15 Second Plank
15 Pushups (or go until failure, if you really want to push yourself!)

Some examples:

Bicep Curls--




Tricep Push Ups--

Click here for a YouTube Tutorial

Plank--



Front Should Raise--




Fit Tip:

Posture is so important! Yet, nearly every aspect of modern life can throw off your body’s alignment, robbing you of strength and power, and increasing your risk of injuries, especially when doing exercises like push ups. But you can hit the reset button in as little as five minutes a day by grabbing a balloon and doing the following exercise (called the 90/90 Hip Lift) from Ron Hruska at the Postural Restoration Institute.

Directions: Lie face up with your feet flat against a wall and your knees and hips bent 90 degrees. Place a 4- to 6-inch ball between your knees and extend your right arm above your head; hold a deflated balloon in your left hand by your side. Inhale through your nose and exhale through your mouth, tilting your pelvis up so that your tailbone rises off the floor (your lower back should remain on the ground). Hold that pelvic position as you raise your right arm toward the ceiling. Put the balloon to your mouth with your left hand. Inhale through your nose, and then exhale into the balloon as you reach toward the ceiling with your right arm. Hold for three seconds (don’t let the air out of the balloon). Repeat the process two more times, then return to the starting position. That’s 1 round. Do 5 rounds up to three times a day. --Courtesy of Team Beachbody


Recipe:

This one is a biggie! I've got an entire 5 Day Clean Eating Meal Plan for you, complete with recipes! Visit here to download your free copy!