Day 13 · Tuesday 13 October Today
Side raises with a light weight
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner Bodyweight side raises
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Beginner: Bodyweight side raises
- Lift your arms to the side with elbows slightly bent
- Lift your arms to about shoulder height, or to a height you are comfortable with, keeping your shoulders relaxed
- Lower back down slowly with control, keeping your spine long and chest lifted
Intermediate Side raises with light weight
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Side raises with light weight
- Stand tall with your feet hip distance apart
- Lift your arms out to the side to about shoulder height holding cans or water bottles
- Lower back down slowly with control, keeping your shoulders relaxed
- Keep your spine long and chest lifted throughout
Advanced Side raises with a light weight optional
- 30 seconds work
- 30 seconds rest
- 3 rounds
No separate video — this builds on the Intermediate move.
- Add one additional round
- Increase the difficulty using light weights