Holy hump day, y’all! Fit is Chic has made it to over 10,000 hits! Thank YOU for following along. 🙂

I’m breaking tonight’s challenge up by three parts (Holiday in Handcuffs, Melissa & Joey, and Baby Daddy). If you’d like to see the full challenge, day-by-day, click here.

Holiday in Handcuffs

25 tricep kickbacks with 10 lb. dumbbells, 25 reverse arm raises, rest :25, repeat

Tricep Kickbacks: There are several different ways to do kickbacks, but tonight, try them standing up. With a 10 lb. dumbbell in each hand, and palms facing your torso, bend your knees slightly. Bend at the waist bringing your torso forward; keep your back straight until it is almost parallel to the floor. Make sure you keep your head up! Keep your upper arms close to your torso and parallel to the floor. Your forearms should point towards the floor as your hands hold the weights. **There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.

Tricep Kickback | Fit is Chic
Tricep Kickback | Fit is Chic

Reverse Arm Raises: Stand with feet shoulder-width apart. Hold 10 lb. dumbbells in each hand, the back of your hands facing front. Bend your knees slightly, and lift your arms straight out behind you. You will feel this in your back; keep your torso tight!

Melissa and Joey Winter

25 standing side crunches on each side with 20 lb. dumbbell, 25 standing Russian twists with 20 lb. dumbbell, repeat

Standing Side Crunches: Stand with feet shoulder-width apart. Hold a 20 lb. dumbbell in your left hand, with both arms down by your side. Bend over to your right side 25 times, and then repeat to the other side (dumbbell in right hand).

Standing Russian Twist: Hold a 20 lb. dumbbell between both hands, and stand tall with your back straight, shoulders relaxed, abs engaged, legs straight, and feet placed slightly wider than your hips. Extend your arms straight in front of you, holding the dumbbell at chest or shoulder level. Without dropping your arms, pivot on your left foot and rotate the dumbbell and your torso as far as you can to the right. Return to the starting position, and repeat to your left.

baby daddy

Hold a 20 lb. dumbbell straight out in front of you and hold for :25, rest :25, repeat

Dumbbell Hold: This one is pretty self-explanatory. Stand with feet shoulder-width apart, and hold a 20 lb. dumbbell straight out in front of you. With your knees slightly bent, keep your abs engaged and shoulders relaxed.

Have you tried any of these exercises before? Do you have a favorite standing ab exercise?

Keep up the hard work, friends! Xo

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