Women’s Beginner Plan / Day 5 of 30
Day 5 – Crunches & Push-Ups
Preview the movements in order, from warm-up to cool-down.
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Unilateral Lifting Arm LeftExercise demonstration
Technique cues
- Lay belly down with your feet flexed and toes grounded on the mat for support
- Create a fist with only your thumb up in your left arm and raise it overhead, then lower it with control
- Keep the shoulder down and away from your ear as you move through the full range
10 movements
5 min active / ~7 min with rests
- Technique for Unilateral Lifting Arm Left
- Technique for Unilateral Lifting Arm Right
- Technique for Reverse Plank Crunches
- Technique for Lying Toe Touches
- Technique for Deep Knee Push Up
- Technique for Single Leg Crunch
- Technique for Angled Crunch
- Technique for Push Up with Forward Arm Reach
- Technique for Runner's Lunge Twist Left
- Technique for Runner's Lunge Twist Right
19 movements
10 min active / ~14 min with rests
- Technique for Standing Arm Rotations
- Technique for Unilateral Lifting Arm Left
- Technique for Unilateral Lifting Arm Right
- Technique for Plank Shoulder Taps
- Technique for Seated Supported Leg Openers
- Technique for Reverse Plank Crunches
- Technique for Lying Toe Touches
- Technique for Deep Knee Push Up
- Technique for Plank Leg Raises
- Technique for Crab Reach
- Technique for Single Leg Crunch
- Technique for Angled Crunch
- Technique for Push Up with Forward Arm Reach
- Technique for Booty V Raise
- Technique for Knee Plank Up Downs
- Technique for Runner's Lunge Twist Left
- Technique for Runner's Lunge Twist Right
- Technique for Unilateral Hand Behind Stretch Left
- Technique for Unilateral Hand Behind Stretch Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.