9.22 Tuesday | Home

Todays workout includes shoulders, bicep, core and HIIT. Let’s get started!

Warm Up

CARDIO WARM UP

2 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

EXERCISES
10 reps UPRIGHT ROW
12 reps DOOR OPENERS
60 seconds Rest

UPRIGHT ROW

10 reps Mod- heavy
I’ll use a pair of 25lb DBs

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
MAT
DBs

EXERCISES
15 reps LEANING LATERAL RAISE left side
12 reps LEANING LATERAL RAISE right side
12-15 reps LYING TRICEP EXT. DBs
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.

LYING TRICEP EXT DBS

12-15 reps moderate load

Keep your elbows fixed as you press out 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