9.29 Tuesday | Gym
Todays workout includes shoulders, bicep, core and HIIT. Let’s get started!
Warm Up
CARDIO WARM UP
5 minutes
THORACIC ROTATION
30 seconds
Inhale as you open up exhale as you twist down
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
Set 1 — 3X
Note- Build in weight if able, heavy if able.. Rest 90 seconds, repeat
EQUIPMENT
SEAT
DBs
EXERCISES
8 reps SEATED OVERHEAD PRESS
90 second Rest
SEATED OVERHEAD PRESS
8 reps HEAVY
I’ll aim to use 25-30lbs
Superset 2 — 3X
Note- Perform exercises one after another with little to no rest between rounds. Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
CABLES
EXERCISES
10 reps LATERAL RAISE AND FRONT RAISE
12 reps FACE PULL 2.0
60 seconds Rest
LATERAL RAISE & FRONT RAISE
12 reps Light-Moderate
I’ll use 10-15lb DBs
Hands raise to shoulder height
FACE PULL 2.0
12 reps light to moderate
Hands and elbows in line as you pull back
Superset 3 — 3X
Note- Perform exercises one after another with no rest between. Rest 30 seconds between rounds. Repeat 3x.
EQUIPMENT
EZ BAR
BENCH
MAT
EXERCISES
12 reps SKULLCRUSHER
15 reps SIDE PLANK HIP LIFT & LOWER Left side
15 reps SIDE PLANK HIP LIFT & LOWER Right side
30 seconds rest
SKULLCRUSHER
12 reps Mod-heavy
I'll use 25-40lb bar
Keep elbows fixed as you lift and lower the barbell
SIDE PLANK HIP LIFT AND LOWER
15 reps Left side
15 reps Right side
Inhale as you lower, exhale and lift
Circuit 4 — 3X
Note- Perform exercises one after another with no rest between. Rest 60 seconds between rounds. Repeat 3x.
EQUIPMENT
LONG LOOP BAND
MAT
EXERCISES
12 reps LONG LOOP CRUNCH WITH LEG RAISE
12 reps COMMANDOS
12 reps SCISSORS + CROSS CRUNCH
60 seconds
LONG LOOP CRUNCH WITH LEG RAISE
12 reps
Scoot away from the wall and create tension in that band right away
commandos
12 reps
Widen your feet. Try to avoid rocking side to side
scissors + cross crunch
12 reps
Exhale as you cross elbow to knee
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.
SCORPION
30 seconds each side