6.17 Wednesday | Home

Today we PUSH, quads, shoulders and triceps.

Warm Up

CARDIO WARM UP

3 Minutes

INCHWORM

30 seconds

Hold plank for an extra count

ALT. RUNNERS LUNGE

30 seconds Alt. legs

ARM SWINGS

30 seconds Alt. top arm

Set 1 — 3X

Note- Perform one exercise, moderate load at high intensity!

EQUIPMENT
DUMBBELL

EXERCISES
8 reps SINGLE DUMBBELL THRUSTER right side
8 reps SINGLE DUMBBELL THRUSTER left side
90 seconds Rest

SINGLE DUMBBELL THRUSTER

8 reps each arm Moderate-heavy.

I’ll aim for a 30lb DB

Superset 2 — 3X

Note- Perform movements back to back, 60 seconds rest between rounds. Repeat 3 rounds.

EQUIPMENT
SEAT/BENCH
DUMBBELLS

EXERCISES
8-12 reps UNEVEN BULGARIAN SPLIT SQUAT opposite hand Right side
8-12 reps UNEVEN BULGARIAN SPLIT SQUAT opposite hand Left side
15 reps SEATED LATERAL RAISE
60 seconds Rest

uneven bulgarian split squat opposite hand

8-12 reps Light- Moderate

I’ll work around a 30-35lb DB.

SEATED LATERAL RAISE

15 reps Light- Moderate

Maintain a soft bend in your elbows as you raise to shoulder height

Circuit 3 — 4X

Note- Perform exercises back to back. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
10 reps TRICEP KICKBACK
12 reps UPRIGHT ROW
20 reps PLANK SHOULDER TAPS
30 seconds Rest

TRICEP KICKBACK

10 reps
Moderate

Press back to full extension before slowly reversing

UPRIGHT ROW

12 reps Moderate

Pulling to collarbone. Hands shoulder width

PLANK SHOULDER TAPS

20 reps/taps

Feet wider than shoulder width

Cooldown

RUNNERS LUNGE

30 seconds Alt legs

SHOULDER STRETCH WITH FORWARD FOLD