Page 70 - Kay Handyside - Fat to Flat Belly

Exercise Description Reps Sets Month 2 Month 3
Bent over row
Fold forwards parallel to a bench
Bend one knee and place it on the bench along with the same hand KEEP THE BACK STRAIGHT. You should be able to lie a ruler flat from the back of your hips to your head
You need to squeeze your abs.
work one arm at a time Make sure to keep the hips square and parallel to the floor
Thumbs to the armpits by lifting the elbows towards the ceiling. NOT by pulling the hands up Squeeze the shoulder blades together and return to the start .
Do not let the shoulders round in the starting potion- the back of the shoulder blade remains engaged
Look slightly forward if you have trouble with not maintaining a neutral or straight back
10 per arm.
3
4 sets 10 Reps per arm
4 sets add weight 15,12,10,8 reps