Fit Model Fitness – Day 2 Posh Posture

welcome to day two of our five-day split so for day two of our weight training I like to call this posh posture so we're gonna work our chest our shoulders our back though you can have a nice beautiful posture posterior actually is going to make you look skinnier it's going to make you look more confident the taller you are the skinnier you look the more confidence you radiate in a realm for the first exercise of day two we're going to bench press with dumbbells so we're going to come back down onto a bench you want to make sure your back is nice and flat if you don't know how to do that squeeze your gluts that'll make your back nice and flat and you're gonna get some dumbbells fifteen pounds 20 pounds whatever you're comfortable with and making sure that your wrists and your elbows are nice and line 90 degree angle and you're going to start off with them apart and then bringing them nice and forward straight over you and coming back down making sure not to hyperextend as you're coming down that's where a lot of the shoulder injuries happen and repeat that ten times for a total of three working sets the second exercise for day two is underhand rows with dumbbells so get ten fifteen pounds whatever you feel comfortable with maybe it's five pounds that's okay too and you're going to put a nice slight bend in your knee kind of poke the gluts out a little bit I'm going to be working your back so the dumbbells your your palms are going to be facing forward with the dumbbells and you're going to put your elbows are going to go straight back and you're going to get a nice squeeze through your lats and your back if that one-second space come back down again repeat times four total three sets the next exercise we're going to do is the dumbbell shoulder press I love a nice strong shoulder on a girl I feel like it's the first thing I see on a person when they walk in it really frames a girl makes their waist look smaller just makes a girl look really confident and like she actually works out so we're gonna get some dumbbells ten five whatever you can handle it can be ninety degrees but the elbow can drop slightly low shoulder line that's okay I'm just going to bring it straight up making sure to keep a little bit of a slight bend in the elbow that way you're not hyper extending and then you're going to come straight back down repeat 10 times total of three working sense now we're going to do single hand dumbbell rows so you're going to find a bench and you're going to rest your knee and your right hand so right knee right hand on the bench and we're going to work the left side out so get this ml in your hand can be 510 pounds and you're gonna bring that dumbbell straight back drive the elbow straight back and the dumbbell is going to get right in line with your belly button give that back a squeeze come back down repeat 10 times for a total of three working sets all right so to work our front shoulders out we're going to do front raises you're going to get some dumbbells five pounds ten pounds these are going to burn out quickly so make sure that you are able to lift this way consistently and you're just going to lift it right you're going to get the dumbbells in your hands and you're going to lift it right above shoulder length and then come right back down make sure not to hyperextend your elbow you want to have a slight bend in your elbow and repeat ten times total of three working sets now we're going to do dumbbell lateral raises so get 510 pounds in your hands and we're going to do the Eagle we're going to get your Eagle on so a nice tight core you want to keep a slight bend in your elbow and you're just going to bring your arms straight up like an eagle like a birdie and then come straight back down so really push the tension in your shoulders nice slight bend in the elbow don't hyperextend repeat 10 times for a total of 3 working sets of the Eagle to end day to posh posture we are going to do some climb metrics so yesterday we did some sprints today we're going to do some fly metrics these are my absolute two favorite go twos for burning fat getting a strong core getting a full-body workout and getting just really sweaty and feeling good so the first exercise that we're going to do jump lunges then we're going to move into some jump spots some burpees just sweat it all out with some high knees so we're going to repeat that for a total of three to five rounds depending on your fitness level the more you do this video you'll get the better results that you're going to see jump lunges the most important thing with this is form you want to protect your knees protect your joints so first I recommend that you get the form down you want to make sure your knees right in line with your ankle not going over your toe if you're not good at jumping exercises just do like steady walk modify modify it to you in your body and you want to make sure your shoulders are nice and back and down tight core you're just moving the bottom half of your body and opposite arm opposite leg opposite arm opposite leg you're jumping down explosive jump up and switch we're going to repeat that for a total of 20 times that's 10 times on each leg jumping back and forth 1 2 3 4 you got it the next exercise for our climate trick circuit is jump squats so these are really explosive high-energy jumps you're going to make sure that you have proper form that's the main thing you need to modify it that way you're not going all the way down and squat and jumping up that's okay too you can just do little mini jumps the most important thing is that your knee is going in the same direction as your ankle when I have a nice deep stance you're going straight down jumping straight up driving your elbows back jumping straight down driving those elbows back keeps for a total of let's try four fifteen the final exercise for our plyometric day is burpees they're really hard they're really tough nobody likes to do them but they're really effective so we are going to get it done so you're going to start off jumping straight up to the sky then going to jump down plank position if you can add in a push up make sure your back is nice and straight as you push up your feet are going to meet your hands and you're going to jump back up and repeat that for a total of ten times you can do it the last exercise we're going to do for this plyometric circuit is high knees so you might look a little goofy doing these I know I feel goofy doing them but they're really effective we're going at you really sweaty so you're pretty much just running in place driving up those knees nice and high use those arms elbows coming back really a full body workout make it really nice and sweaty repeat that for a total of 60 counts not 60 seconds just one two three four five really high intensity you can do it you

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