30 Day Fitness Challenge 2022 - Day 29




Day 29 - Back and Chest


Lat stretch


  • Perform 15 Repetitions

Notes:

This will prepare the chest and back for the workout that we are about to perform.


Fly

  • Perform 20 Repetitions

  • 3 sets

  • 30 sec rest between exercises

Notes:

Pull your tummy inwards towards the floor and do not allow an arch in your back throughout any of this exercise movement.



Bent Over Row

  • Perform 30 Repetitions

  • 3 sets

  • 30 sec rest between exercises

Notes:

Bend you knees and hips keeping your head and back in a good natural line. Hold the weights out in front of your body in a neutral grip. Bring the weight close to your body slightly above your belly button. Ensure you keep your upper body still though out the movement. This exercise will work your back, arms and rear shoulder muscles. We are adding another set to this exercise routine to give you an additional challenge! Good luck!!!



Cool Down



  • Hold the stretch for 30 seconds in total moving into the stretch every 10 seconds or when you feel your muscles relax.

Notes:

Have you hands outstretched and your head between your arms as shown above. Stretch your back out until you feel a slight discomfort.




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