30 Day Fitness Challenge 2022 - Day 11



Lets get jump straight in!


Day 11 - Back & Legs Workout


Lat stretch


  • 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.


Glute Bridge

  • Perform 30 Repetitions

  • 3 sets

  • 30 sec rest between exercises

Notes:

Keep your knees bent and you back firmly against the floor. Bring your bum upwards until your hips and thighs are in line. Do not bend your back and keep your tummy and bum tight. Control your body as you return back to the floor. We are adding another set to this workout to give you an extra challenge!



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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