Upper Body + Core

The moves

• Incline push-up — Hands on a wall or sturdy counter, body in one long line. Easier: Move to a wall — the higher the support, the gentler it is.
• Row or prone W raise — With a band or backpack: hinge slightly, pull elbows back, squeeze shoulder blades. Easier: Lighter load, or a smaller lift on the floor version.
• Plank shoulder tap — Hands on a counter or in a plank, feet wide. Easier: Do it against a wall, standing.
• Bird dog — Hands and knees, back flat like a table. Easier: Move one limb at a time.
• Prone reverse snow angel — Face down, arms by your sides, thumbs up. Easier: Just lift and lower without the sweep.
• Dead bug — On your back, arms up, knees over hips. Easier: Slide one heel along the floor at a time.
• Side plank (knees) (left side) — On your side, knees bent, elbow under shoulder. Easier: Standing side press against a wall.
• Side plank (knees) (right side) — On your side, knees bent, elbow under shoulder. Easier: Standing side press against a wall.

Every move has a standing version, and the timer runs 30–40 seconds per move with 20 seconds to breathe between. Used on Days 4, 11, 19, 26 of the program.

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