2.24 Tuesday | Home

 

You will never regret a workout you did.
But you will regret the times you convinced yourself you couldn’t.

Warm Up

BODYWEIGHT CARDIO

3 Minutes

Get warm! Break a sweat even

PLANK PIKE REACH

30 seconds

Exhale as you reach opposite hand to opposite foot. Hold plank for an extra count before switching hands

ARM SWINGS

30 seconds

Alt top arm

LONG BAND DISLOCATION

30 seconds

The wider the hand the easier range of motion

 

Superset 1 — 3X

Note- Movements are to be performed back to back with 30 seconds rest between rounds.

EQUIPMENT
MINIBAND

EXERCISES
12 reps MINIBAND LAT RETRACTION
12 reps reps MINIBAND LAT EXTENSION
30 seconds rest

MINIBAND LAT RETRACTION

12 reps

Leading with the elbows pull hands to shoulder height

MINIBAND LAT EXTENSION

12 reps

Press your hands wide keeping as much resistance in the band as able

 
 

Set 2 — 3X

Note- Perform one exercise at a challenging load. Rest 60 seconds between rounds.

EQUIPMENT
CHAIR
DUMBBELLS

EXERCISES
8-12 reps SEATED SHOULDER PRESS
60 seconds Rest

SEATED SHOULDER PRESS

8-12 reps Moderate- Heavy

Moderate I’ll use 40lb DBs
Pull up and back to the bottom off your ribs

 

Superset 3 — 3X

Note- Perform exercises back to back with 30 seconds of rest between rounds Build in weight if able to maintain reps

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps BENT OVER ROW Palms facing out
12-16 reps LATERAL RAISE + FRONT RAISE
30 seconds Rest

BENT OVER ROW
PALMS FACING OUT

12 reps Moderate

Maintain a soft bend in your knees spine and neck long as you row hands to belly

LATERAL RAISE & FRONT RAISE

12-16 reps light raises

I’ll use a pair of 10-12.5lb DBs

 

Superset 4 — 3X

Note- Perform exercises back to back. No rest between rounds.

EQUIPMENT
MAT
DUMBBELLS

EXERCISES
10 reps BENT OVER ROW + BICEP CURL + SUPINE PRESS
10 reps PLANK HAND TO KNEE
Repeat No Rest

BENT OVER ROW + BICEP CURL + SUPINE PRESS

10 reps Moderate load

Combining back, biceps and shoulders in one move

PLANK HAND TO KNEE

10 reps

Feet wide to help stabilize. Modify by touching hand to opposite shoulder

 

Cooldown

SHOULDER STRETCH WITH FORWARD FOLD

30 seconds

Exhale as you round down

THREAD THE NEEDLE

30 seconds

Alt sides

CAT COW

30 seconds

Exhale as you round up, inhale as you pass through center

SCORPION STRETCH

30 seconds Alt sides

 
Total Upper BodyAngela Fales