Day 5: Elbow to knee, calf extensions, tricep kickback

Elbow to knee

In the starting position you should lie on your back with your hands behind your ears and the legs stretched out parallel to the floor. When you exhale, crunch your left knee while you bend it together with your right elbow so that they meet in the center of the body. When you inhale, return to the starting position and crunch the right knee to the left elbow. Try to do 2 sets of 10-12 repetitions with each knee. The exercise works the oblique and abs.

Calf extensions

In the start position you should stand with your feet shoulder width apart. The rise up on the balls of feet and hold the position for 2 seconds. Return to the start position and repeat. To make it easier use the wall to support your hands, but don’t push on them to lift you up. The exercise works the calves.

Tricep kickback

As you kneel on the bench, hold a dumbbell in one hand. Then lean forward from your waist and support the buddy weight on your free hand. Push the hand in which you have the dumbbell back until the elbow is straight and then lower slowly to the starting position and repeat. The exercise works the triceps.