Operation: Beach Body Week #4

Week #4! If you've been doing these workouts every day, this week I would like to add a "rest day" as well as 2 new exercises.  A "rest day" is crucial to facilitate muscle repair and strengthening. While working out you are breaking down the muscle.  The muscle doesn't start to rebuild until you are resting.  Rest days will allow you to be more productive during your workout sessions. So this week you can dee all 8 exercises every day EXCEPT one which will be your rest day.


The 2 new exercises for this week will be targeting  the arms - triceps dips (triceps or muscle in the back of the top of the arm), and wall push ups (biceps or front of the tope of the arm) .  These exercises, like the rest can be done at home without any equipment.  You will need a chair or coffee table for the triceps dips.


Read below for a step by step description for both exercises.

WEEK #4

2 Sets of 10 Tricep Dips

2 Sets of 10 Wall Push Ups

Tricep Dips

HOW TO:

• Sit on the edge of the chair with hands flat on the chair next to your hips
• Lift up onto your hands (lifting butt off of the chair) and bring your hips forward - making sure your knees are slightly bent and your heels are on the floor 
• Bend your elbows (not more than 90 degrees) and lower the hips down keeping them close to the chair
• (make sure to keep your shoulders down)
• Push back up without locking your elbows 

MODIFICATIONS

**For Experienced Tricep Dippers - keep your legs straight with heels on the floor 


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Wall Push Ups

HOW TO:

• Start by standing facing an empty wall with feet shoulder width apart  and arms extended straight out in front of you
• Lean slightly forward and place your palms on the wall
• Bend your elbows until your nose nearly touches the wall
• Push back out to your starting position

MODIFICATIONS

**For Experienced Push Uppers: Cross one leg behind the other then put your hands on the wall to push up.

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Let me know how the "rest day" and exercises work for you this week!


Enjoy!!






*all pictures were found on google