5.22 Friday | Gym

This workout is shoulder and core focused.

Warm Up

CARDIO WARM UP

5 min warm up

Perform the cardio of your choosing.

LONG BAND DISLOCATION

30 seconds

The wider the grip the less challenging, find a comfortable hand position.

PULL APART LONG BAND

30 seconds

Pull the band to the top of the chest

ARM SWINGS

30 seconds

Switching the top arm each swing

Circuit 1 — 3X

Note-This is a large circuit, perform exercises one after another with no rest between. Rest 30 seconds at the end of reach round. Repeat.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
10 reps ALT. SHOULDER PRESS
12-15 reps LATERAL RAISE
12 reps TUCK IN
20 reps WEIGHTED CRUNCH TOE REACH
30 seconds Rest

ALT. SHOULDER PRESS

10 pressing reps each arm
Moderate Load, I’ll work around 20lb DBs

Keep the locked out elbow strong up against your ear.

LATERAL RAISE

12-15 reps Light-Moderate load

Go to failure. Maintain soft elbows as you raise the DBs up to shoulder height.

TUCK IN

12 reps

Advance by adding a single load. Modify holding plank.

WEIGHTED CRUNCH TOE REACH

20 reps

Inhale, reach the weight up to your toes, exhale as you lower.

Circuit 2 — 3X

Note- Perform exercise back to back. No resting at the end of each round. Repeat 3 rounds.

EQUIPMENT
CABLE
DUMBBELLS
MAT

EXERCISES
12 reps SEATED CABLE FACE PULL
12 reps AROUND THE WORLD
12 reps SCISSORS + CROSS CRUNCH
Repeat.

SEATED CABLE FACE PULL

12 reps Slow and controlled
Light to Moderate

Pull to the bottom of the chin

AROUND THE WORLD

10 reps

Slow controlled circles

SCISSOR + CROSS CRUNCH

12 reps

Count each crunch. Modify by placing the bottom leg lightly on the floor.

LISS Set 3 — 1X

Note- This will take 15 minutes

EQUIPMENT
STAIRMASTER

EXERCISES
15 Minutes STAIRMASTER

STAIRMASTER

15 Minutes

Level 9. Option to increase or decrease speed as needed

Cooldown

SHOULDER STRETCH WITH FORWARD FOLD

30 seconds

CAT COW

30 seconds

THREAD THE NEEDLE

60 seconds Alt sides

SCORPION STRETCH

60 seconds Alt sides