So let's start down on the floor with a nice up down flank, we're going to go down on the elbows, and then up on the hands. I love starting with this move because it does work the back shoulders and chest. So we're getting a lot of muscles warmed up at the same time. Notice how I'm going down on my left, my right, I'm going to switch about halfway through here, so that I can lead with the other arm as well. You always want to make sure you create that balance in your strength training. All right, leading with the other side.

Next, here we go. Let's go up on the other arm first. Take a second to switch. Press through, make sure you're breathing. Abs are pulled in tight, can start to feel your shoulders really working. Remember you can always drop down to your knees if you need to modify this one.

But make sure you keep your belly strong. Okay, cuz I don't want to see your hips dropping like that. kind of keep your belly really tight. Okay, up, down. Go from the knees if you need to modify. Read it out.

Get yourself warmed up all the moves here. We're going to give you that good posture, strengthen the chest and back. Because when you do that gives you that natural lift in your chest. Looking good, strong, okay. All right. So you're warmed up, we're gonna go into a chest fly, you're gonna grab your weight, come on to your back.

Now, for this one, make sure when you're in that position, you're strong in your stomach as well. So you have your back pulled down towards the floor, you can use the legs up to challenge your core a little more, you can open up the chest, squeeze it back together. Alright, you can also just let your feet come down to the floor if you want to take a breather from the core work and just really focus in on the chest and shoulders. Then the elbow stays in play, so that you keep your elbow safe. Really nice exhale on the way together. You're almost letting those hands touch the ground just before it hits it.

Okay, so your opening and then closing. Good. Yeah. Breathe it out. One more. Good.

Now here we're gonna go into right into the test press. So if your elbow to tap, bring it up, you can also add a little rotation. So bring it together. So you open knuckles are going to be facing open, and then palms face together. Alright, so that little rotations just it'll work the chest a little bit more shoulders. If you want to challenge your core.

Remember, you can bring those knees up into a 90 degree bend, pull your back flat to the floor, really utilize those abdominals. Good. Couple more. Number I would exhale during the exertion part of the move. All right, inhale, and exhale. You're doing great.

Who's working their ABS right now? Are you are you working your abs you incorporating it good. We only got five minutes, we got five moves. And all these moves are really great to work the chest posture. Gonna give you that nice, upright lift in the front side of your body feeling nice and strong. One more And then coming on down.

Now roll it on up, and we're gonna go into a single arm push up. So here, you're going to be on your elbow, one side and your hand on the other. I'm gonna let my body come all the way to the ground. Oh, come up, pushing open, down. Open, so I'm locking out my elbow. You know, not hard, but all the way straight.

Okay, yeah. And open. Now my shoulder on the plank arm. The one that's been on the elbow is really working in my shoulder, my back. And then the one is pushing up straight, is really getting more of a chest and shoulder. Push up.

Oh, man. Good. All right, let's do the other side. So on the elbow open, you can see that side has to really support my body as I come up. Good. I really push you that he'll hand open up the body.

Cool. Bye. Everybody is trying right now. How're you guys doing? Doing good. couple more seconds.

Breathe. Truly your whole body come up at once. A lot of people are gonna be like, killing off. All right, let's everything at once. And relax. All right, grab your weights again, come up on your feet.

And now we're gonna work the backside a little bit more even specifically with the raw. So here, it's gonna have your hands out. Never have a nice bend in your knees, have a straight back, pull your hands back, squeeze your shoulder blades, and then come all the way back down. So knuckles out, and then palms face in squeeze. And thing here is you really have to squeeze those shoulder blades. You have to really pull it back weave and forward.

Because that's really truly get that posture really pop open and create that nice solid foundation so that your shoulders don't become rolling forward. That's no good, right? You don't want your shoulders roll forward. Want to keep a nice bend, keep your back straight. Pull it back, release and set them down. Great job.

Hopefully you felt every muscle in your upper body working