Day 31 · Saturday 31 October

Standing reverse fly

If you have a heart condition or other health condition, check with your GP that this is safe for you first.

Beginner Seated reverse fly

30 seconds work
30 seconds rest
3 rounds

Sit on a chair with your feet hip distance apart
Hinge forward slightly at the hips, keeping your spine long and knees soft
Hold a light weight in each hand, with your arms hanging under your shoulders
Open your arms out to the sides like a T, squeezing your shoulder blades together, then lower back down with control

Intermediate Standing reverse fly

30 seconds work
30 seconds rest
3 rounds

Stand tall with your feet hip distance apart
Hinge forward slightly at the hips, keeping your spine long and knees soft
Hold weights in your hands, with your arms hanging under your shoulders
Open your arms out to the sides like a T, squeezing your shoulder blades together, then lower back down slowly with control

Advanced Reverse fly progression 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
Move slowly and stay in control throughout the movement

Bonus

Week four optional workout

Use the exercises you have learned to complete a full body strength workout. Rest times are suggested, but please take as much time as you need between each round. Please refer to the daily workout instructions.

20-minute full body strength workout

7 moves x 3 rounds
40 seconds work
20 seconds rest
1 minute rest between each round
Plie squat
Narrow floor press up
Deadlift
Side raises into front raise
Wall sit
Mountain climbers
Standing reverse fly

If you are a beginner and want to try a weekly workout, please use the alternate beginner exercises and lower the number of rounds and work time to something comfortable. Please also increase the rest to as much as you need between rounds.