Day 28 · Wednesday 28 October Today
Side raises into front raise
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner One at a time
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Video one: front raises
Play video: Video two: bodyweight side raises
- Stand tall with your feet hip distance apart
- Side raise: Lift your arms out to the side to about shoulder height, with a soft bend in your elbows, then lower with control, practice with a small item or just use your bodyweight
- Front raise: Lift your arms to the front to about shoulder height, then lower with control
- You can perform each movement with or without a weight
Intermediate Side raise into front raise
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Side raise into front raise
- Stand tall with your feet hip distance apart, holding light weights
- Lift your arms out to the side to about shoulder height, then lower with control
- Next, lift your arms to the front, then lower again, keeping your shoulders relaxed
- Keep a soft bend in your elbows and move slowly and smoothly throughout
Advanced Side raises into front raise 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