Day 1

1. Choose a dumbbell you can do 8-12 reps with
2. Sit with your dumbbells resting on your shoulders, with your elbows bend
3. Then, raise both arms together and lift the dumbbells directly above your head
4. Don’t let them move forward … keep them directly above your head
5. Slowly lower them back to the starting position
6. Repeat this for as many reps as prescribed

A ripped elegance woman has a powerful pelvis. We have great glutes. We get great glutes with our squat and deadlift, but there are some other exercises that we can use for fun, and that are great to use in addition to the squat and deadlift. The glue bridge is one of those.

Instructions

1. Choose a kettle bell that you can do 8-12 reps with
2. Lie on your back with your knees bent up to around 90 degrees, feet flat on the ground
3. Place the kettle bell on your pelvis (you’ll probably want some padding between you and the weight, such as a towel, or yoga mat)
4. From this position, you’re going to thrust your pelvis toward the ceiling … straight up
5. At the top of the thrust, you’ll really clench your glutes … squeezing as tight as you can
6. Keep your back straight the entire time … don’t let it arch or curl
7. Then, slowly lower yourself back to the floor
8. Repeat this for as many reps as prescribed

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Great for your core strength, side planks can be a real challenge.

Instructions

1. Lie on your side and have your shoulder raised to 90 degrees and your elbow flexed to 90 degrees.
2. Make sure your forearm is straight out in front of you.
3. Bring your body up off the ground and into a plank position, making sure to keep stable and not twist to the right or left.
4. From this side-lying position, raise your top (free) arm to 90 degrees, keeping your full arm straight and your palm facing forward.
5. Hold this position for at least 30 seconds. You should feel it in your ab muscles.
6. Repeat for as many rounds as possible (eg 3 sets)