Tuesday

Upper Body and Core

Your legs, which are likely feeling sore, will get a break since you’ll be focusing on your arms today. You’ll target your biceps, triceps, and chest muscles with these moves:

• Bicep curl: Hold a dumbbell in each hand or grasp a barbell with both hands. Let your elbows rest at your sides with your forearms extended out parallel to the floor. Bend your elbows to bring the weight to your shoulders and then return to the start position.
• Chest press: Lie back on a bench with your feet flat on the floor, holding a dumbbell in each hand or a barbell in both. Keep your arms perpendicular to your body and palms facing forward. Extend your elbows, pushing the weight up. Lower the weight to return to the starting position.
• Tricep dip: Sit on a chair or bench and then grip the edge next to your hips. Slide your butt off the chair and lower yourself so your elbows are bent at a 45- or 90-degree angle. Push yourself back to the starting position.

Perform 10 reps of each exercise for three sets with one minute of rest in between each set. Finish this session with a quick core circuit. Pick some of your core moves—such as crunches, planks, and Russian twists—and do each one for 30 seconds with 10–15 seconds off. Repeat the exercises until you hit 10–15 minutes.