Challenge Day Eighteen

Time to check in.  How are your workouts going?  I hope you are finding the exercises challenging but not too challenging that you can't do them.  If you find you are having difficulty with a particular exercise and need ideas of how to modify, let me know.  I'm happy to help you achieve success!

Tomorrow, we are going to do more arm exercises with the dumbbell fly.  There are several options for completing this exercise depending on the equipment you have. 

The traditional dumbbell fly is done lying on your back on a weight bench (or other stable surface).  With a dumbbell in each hand, you start with your arms straight up above your chest and as you extend and lower your arms, you will bend at the elbow.  Keep your abs tight and don't go past 90 degrees of elbow flexion. 

If you don't have a weight bench, you can do a standing reverse fly.  Stand with your feet shoulder width apart and bend slightly at the hips.  Start with your arms straight out below you and pull them back, bending again at the elbow.  Again, tight abs and arms straight out if you can.  If your arms are not strong enough yet to do that, then bend at the elbow.

For even more of a challenge, you can do reverse fly on a stability ball. 

However you choose to do your dumbbell fly, I want you to do 2 sets of 8-10 so choose your weight accordingly. 

Have a great Friday! 

BE BOLD!! BE YOU!!