1.20 Tuesday | Home

 

Back and shoulders today. Building upper body strength improves posture, protects your joints, and makes everyday life easier — from carrying kids to lifting heavier in the gym. Lift with intention, focus on form, and push your weights when you can.

Warm Up

BODYWEIGHT WARM UP

3 Minutes

Get warm! Perform bodyweight movements of your choosing

INCHWORM

30 seconds

Hold plank for an extra count before returning to standing

THORACIC ROTATION

30 seconds
Switch halfway

PULL APART LONG BAND

30 seconds

 

Superset 1 — 3X

Note- Perform exercises back to back building in load. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10-12 reps BENT OVER ROW PALMS FACING OUT
10-12 reps SEATED ARNOLD PRESS
60 seconds Rest

BENT OVER row PALMS FACING OUT

10-12 reps Heavy

Chest lifted pulling to the bottom of the belly

SEATED ARNOLD PRESS

10-12 reps Light-Moderate

I’ll use 20-25lb DBs

Keeping the load moderate today chasing higher volume

 

Superset 2 — 3X

Note- Perform exercises back to back. Increase weight if able. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
12-15 reps LAT PULLOVER
10 reps ROTATING LATERAL - FRONT RAISE
30 seconds Rest

LAT PULLOVER

12-15 reps Moderate

Drop your hips to feel a deep stretch in your lats

rotating LATERAL-Front raise

10 reps Light

Keep a soft bend in your elbow as you raise to shoulder height

 

Circuit 3 — 3X

Note- Perform exercises one after another. No rest between rounds Repeat 3X

EQUIPMENT
LONG LOOP RESISTANCE BAND
MAT

EXERCISES
10 reps QUICK PULLDOWN WITH KNEE DRIVE left leg
10 reps QUICK PULLDOWN WITH KNEE DRIVE right leg
10 reps SUPPORTED HIP LIFT + LEG RAISES
12 reps DOUBLE TAP BICYCLE CRUNCHES
No Rest

QUICK PULLDOWNS KNEE DRIVE

10 reps Quick Right Leg
10 reps Quick Left Leg

Speed it up pulling hands to knee

SUPPORTED HIP LIFT & LEG RAISES

10 reps

Anchor on anything that won’t move

DOUBLE TAP BICYCLE CRUNCHES

12 reps Slow

Exhale as you tap, inhale as you switch

 

Cooldown

SHOULDER STRETCH + HIGH ELBOW

60 seconds Alt arms

DOWN DOG

30 seconds

THREAD THE NEEDLE

60 seconds Alt sides

CAT COW

30 seconds

 
Upper Body, Back, Shoulders, CoreAngela Fales