8.19 Tuesday | Gym
Keep pushing yourself, 1% better each week. Today we tackle shoulders, triceps and core.. It’s a loaded workout
Warm Up
WALKING WARM UP
3 Minutes
Get warm! Break a sweat even
PLANK PIKE REACH
30 seconds
Exhale as you reach opposite hand to opposite foot. Hold plank for an extra count before switching hands
ARM SWINGS
30 seconds
Alt top arm
LONG BAND DISLOCATION
30 seconds
The wider the hand the easier range of motion
Set 1 — 3X
Note- Perform 3 rounds, working to get around 400m each jog with a 2 Minute walk recovery. The recovery should allow you to push your speed
EQUIPMENT
TREADMILL
EXERCISES
2 Minute JOG TREADMILL
2 Minute WALK recovery
JOG
2 Minute`
Select a challenging pace you can hold for 2 minutes. We want you hitting around 400m
WALKING
2 Minute Recovery
Set 2 — 4X
Note- Perform one exercise with 90 seconds of rest. Build in weight if able to maintain reps
Tip: Perform warm up reps before using your working weight.
EQUIPMENT
DUMBBELLS
CHAIR
EXERCISES
8-12 reps SEATED SHOULDER PRESS
90 seconds Rest
SEATED SHOULDER PRESS
6-10 reps Heavy
I’ll work with 30-35lb DBs
Option to modify with a pair of DBs or substitute movement with a seated shoulder press if you notice or have back pain
Superset 3 — 3X
Note- Perform exercises back to back. Rest 30 seconds between rounds. Select load the takes you near to or just past the written reps. Failure means form is going to be compromises so you need to stop and rest.
EQUIPMENT
CHAIR
DUMBBELLS
EZ BAR
EXERCISES
12-Failure reps SEATED LATERAL RAISE
12 reps UPRIGHT ROW EZ BAR
30 seconds Rest
seated lateral raise
12-Failure reps Moderate
I’ll use a 10-15lb DBs
Elbows maintain a very slight bend. Elbows and pinky fingers in line.
UPRIGHT ROW
12 reps Heavy
I’ll use a 45-50lb EZ Bar
Hands just within shoulder width. Pull bar to the top of the collarbone
Circuit 4 — 3X
Note- Perform exercises back to back. Rest 30 seconds between rounds. Working at higher reps which may cause you to decrease weight. Perfect your form!
EQUIPMENT
CABLES
DUMBBELLS
EXERCISES
12 reps TRICEP PUSHDOWN
12-Failure FRONT RAISE
30 seconds Rest
TRICEP PUSHDOWN
12 reps Heavy
Elbows remain near your sides as you lift hands to chest height. Press down to full extension.
FRONT RAISE
12- Failure reps
Option to alternate arms when it becomes challenging
Superset 4 — 2X
Note- Perform exercises back to back. Rest 30 seconds between rounds.
EQUIPMENT
MAT
EXERCISES
12 reps ANCHORED ROTARY CANDLESTICK
12 reps CRUNCH + LEG RAISES
60 seconds FOREARM PLANK
30 seconds Rest
ANCHORED ROTARY CANDLESTICK
12 reps
Use the support to shoot your hips up high, twist, before slowly lowering
CRUNCH + LEG RAISE
12 reps
Only lower as low as able to keep your back imprinted into the mat
FOREARM PLANK
60 second Hold
Option to perform on your hands if desired.
Cooldown
SHOULDER STRETCH WITH FORWARD FOLD
30 seconds
Exhale as you round down
THREAD THE NEEDLE
30 seconds
Alt sides
CAT COW
30 seconds
Exhale as you round up, inhale as you pass through center
SCORPION STRETCH
30 seconds Alt sides