11.20 Thursday | Gym
Todays is Shoulders and chest, with a Mini HIIT to finish!
Let’s get started!
Warm Up
BODYWEIGHT CARDIO
5 minutes
Move continuously for 5 minutes performing movement of your choosing. Break a sweat.
ARM SWINGS
30 seconds
Alt Top Arm
PULL APART LONG BAND
30 seconds
Pull the band to the chest
LONG BAND DISLOCATIONS
30 seconds
Superset 1 — 4X
Note- You are going to superset 1 exercise with 30 seconds rest between. Perform 5 reps as heavy as possible followed by 30 second rest. Next perform 10 reps with a moderate to light load, you’ll know you have the correct load if 10 reps feels very challenging.
Rest 60 seconds repeat
EQUIPMENT
CHAIR
DUMBBELLS
EXERCISES
5 reps SEATED OVERHEAD PRESS Heavy as possible
30 second rest
10 reps SEATED OVERHEAD PRESS Moderate
60 second rest
Repeat 4X
SEATED OVERHEAD PRESS
(on back supported CHAIR)
5 reps HEAVY
I’ll aim to use 30-35lb DBs
SEATED OVERHEAD PRESS
(on back supported CHAIR)
10 reps Moderate
I’ll use 20-25lb DBs and try to maintain. This will feel heavy after completing those previous reps.
Circuit 2 — 3X
Note- Perform exercise back to back with 60 seconds of rest between.
EQUIPMENT
DUMBBELLS
CHAIR
MAT
EXERCISES
10-12 reps SEATED LATERAL RAISE
12 reps DUMBBELL CHEST PRESS
8 reps WEIGHTED SIDE PLANK REACH right arm
8 reps WEIGHTED SIDE PLANK REACH left arm
60 seconds Rest
seated lateral raise
10-12 reps Light-Moderate
I’ll use 10-12.5lbs
Maintain a very mild bend in your elbows
dumbbell CHEST press
12 reps Mod-heavy
I'll use 20lb DBs
Elbows are not directly off your shoulder, they are slightly lower off your armpit-nipple line
weighted side plank reach
8 reps Left side
8 reps Right side
Weight is optional
Superset 3 — 3X
Note- Perform exercises one after another with no rest between. Rest 30 seconds between rounds. Repeat 3x.
EQUIPMENT
DUMBBELLS
EXERCISES
12 reps UPRIGHT ROW
10 BENT OVER FLY
30 seconds Rest
UPRIGHT ROW
12 reps Heavy
I’ll use a pair of 25lb DBs
bent over fly
10 slow reps
Modify by removing one foot off the band or use a pair of single dumbbell.
Mini HIIT Circuit 4 — 5X
Note- This is a sprint circuit. You’ll complete 5 rounds as quickly as possible. Resting as little as possible.
EQUIPMENT
SINGLE DB
MAT
EXERCISES
10 reps ISOLATED OVERHEAD ISO HOLD MARCH left arm
10 reps ISOLATED OVERHEAD ISO HOLD MARCH right arm
5 reps BURPEE
10 reps GORILLA BURPEE
ISOLATED OVERHEAD ISO HOLD MARCH
10 reps right arm
10 reps Left arm
I’ll use a 25-30lb DB. Exhale as you drive knee up, inhale as you extend
BURPEE
5 reps
Modify by removing the push up and or stepping up and down vs jumping.
GORILLA BURPEE
10 reps
Hands stay planted as feet jump in to the outsides of the hands.
Cooldown
I like to cooldown with a stretch and then move into a slow foam roll session. I work through any additional soreness, find those tender spots and move an inch above and below.
SHOULDER STRETCH + HIGH ELBOW
60 seconds alt arms
Keep your chin up as you fold one arm behind your head.
SHOULDER STRECH WITH FORWARD FOLD
30 seconds
At the bottom of the stretch breathe and allow your arms to lower closer to the back of your head.
CAT COW
30 seconds
Inhale as you arch up, hold that breathe at the top. Hold that rounded spine, then exhale as you move through center into a loose belly position.
THREAD THE NEEDLE
30 seconds each side