9.22 Tuesday | Gym
Todays workout includes shoulders, bicep, core and HIIT. Let’s get started!
Warm Up
CARDIO WARM UP
5 minutes
ARM SWINGS
30 seconds
Alt top arm
PULL APART LONG BAND
30 seconds
Pull the band to the chest
LONG BAND DISLOCATIONS
30 seconds
The wider the hands the easier mobility on the shoulders
Superset 1 — 3X
Note- You are going to superset a shoulder press. Perform 3-5 reps as heavy as possible followed by 8-10 reps with a moderate to light load. Rest 90 seconds repeat
EQUIPMENT
SEAT
DBs
EXERCISES
3-5 reps SEATED OVERHEAD PRESS Heavy as possible
Drop weight immediately
8-10 reps SEATED OVERHEAD PRESS Moderate
90 second Rest
SEATED OVERHEAD PRESS
(on back supported bench)
3-5 reps HEAVY
I’ll aim to use 30-35lb DBs
SEATED OVERHEAD PRESS
(on back supported bench)
8-10 reps Moderate
I’ll use 15-25lb DBs and try to maintain. This will feel heavy after completing those previous reps.
Superset 2 — 3X
Note- Perform exercises one after another with little to no rest between rounds. Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
EZ BAR
EXERCISES
10 reps UPRIGHT ROW EZ BAR
12 reps DOOR OPENERS
60 seconds Rest
UPRIGHT ROW EZ BAR
10 reps Mod- heavy
I’ll use 45-55lb bar
Hands at shoulder width row to the top of the chest
DOOR OPENERS
12 reps light to moderate
Elbows stay tight to your sides as you rotate the weights out and wide to the sides.
Circuit 3 — 3X
Note- Perform exercises one after another with no rest between. Rest 30 seconds between rounds. Repeat 3x.
EQUIPMENT
CABLES
MAT
DBs
EXERCISES
15 reps LEANING LATERAL RAISE left side
12 reps LEANING LATERAL RAISE right side
12-15 reps TRICEP PUSHDOWN SHORT BAR
12 reps WEIGHTED SIDE PLANK Left side
12 reps WEIGHTED SIDE PLANK Right side
60 seconds rest
BENT ARM LATERAL RAISE
12 reps Mod-heavy
I'll use 22.5-25lb DBs
Keep elbows and wrists on the same plane.
TRICEP PUSHDOWN SHORT BAR
12-15 reps moderate load
Keep your elbows near your sides as you press down to full extension
WEIGHTED SIDE PLANK REACH
12 reps
Light weight, your gaze following the weight through the whole movement
Circuit 4 MINI HIIT — 4X
Note- This is a sprint circuit. You’ll complete four rounds as quickly as possible. Resting as little as possible.
EQUIPMENT
MAT
EXERCISES
5 reps BURPEE
10 reps GORILLA BURPEE
Repeat. No Rest.
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