7.29 Tuesday | Home

Todays upper body is Shoulder and triceps with a quick but brutal HIIT finisher

Warm Up

BODYWEIGHT CARDIO

3 Minutes

You can perform any cardio of your choosing

WALKOUT

30 seconds

PLANK SHOULDER TAPS

30 seconds

Shoulders stacked over wrists

PLANK PIKE REACH

30 seconds

## reps

CIRCLE ARM SWING

30 seconds

Alt directions. If stiff circle one arm at a time.

Set 1 — 4X

Note- Perform one exercise building in weight each round if able to maintain reps. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps SHOULDER PRESS
60 seconds Rest

SHOULDER PRESS

12 reps Heavy

Select a weight that takes you to failure

Elbows come down to your nipple line before pressing overhead.

Superset 2 — 3X

Note- We work at moderate to lighter loads for this block but working at higher volume. This block is challenging. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10-15 reps LATERAL RAISE & FRONT RAISE
12 reps BENT OVER FLY
60 seconds Rest

LATERAL RAISE & FRONT RAISE

10-15 reps Moderate load
I’d use a 12.5lb DBs

Raise weights up to shoulder height

bent over fly

12 reps Light to moderate
I’d use 10-12.5lb DBs

Work to failure. Maintain a soft bend in your elbows

Superset 3 — 3X

Note- Perform movements back to back with little rest. Increase weight in the Tricep extension if able.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
12-Failure LYING TRICEP EXTENSION
12 reps COMMANDO + 2 PLANK JACKS
30 seconds Rest

LYING TRICEP EXTENSION

12-Failure reps

Keep the elbows fixed and lift and lower the DBs

COMMANDO + 2 PLANK JACKS

12 reps

Count the whole sequence as one rep

HIIT Superset 4 — 4X

Note-This block is to be completed as quickly as possible.

EQUIPMENT
MAT
SINGLE DB

EXERCISES
10 reps SINGLE ARM HANG SNATCH Right Arm
10 reps SINGLE ARM HANG SNATCH Left Arm
5 Burpees
No rest. Repeat 4 rounds

SINGLE ARM HANG SNATCH

10 reps each arm
I’d use a single 20lb DB

High pull the weight before punching the DB to the ceiling

BURPEE

5 reps

Quickly. Modify by removing the push up and or jump

Cooldown

CAT COW

30 seconds

THREAD THE NEEDLE

60 seconds (switch halfway)

SCORPION STRETCH

30 seconds Alt sides

SHOULDER STRETCH + HIGH ELBOW

30 seconds