2.17 Tuesday | Gym

 

You don’t need perfect — you need consistent.

Warm Up

WALKING WARM UP

5 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

 

Superset 1 — 3X

Note- Movements are to be performed back to back with a quick 30 seconds rest between rounds.

EQUIPMENT
MINI BAR
JUMP ROPE

EXERCISES
10-12 reps BARBELL PUSH PRESS
60 seconds JUMP ROPE
30 seconds rest

BARBELL PUSH PRESS

10-12 reps Moderate

Use the dip in your knees to drive the weight overhead

JUMP ROPE

60 seconds

 
 

Superset 2 — 3X

Note- Perform exercises back to back. Rest 60 seconds between rounds. Select load that keeps this challenging

EQUIPMENT
BENCH
DUMBBELLS
PULL UP BAR

EXERCISES
12 reps SINGLE ARM BENT OVER ROW Right arm
12 reps SINGLE ARM BENT OVER ROW Left arm
3-8 reps BURPEE TO CHIN UP
60 seconds Rest

SINGLE ARM BENT OVER ROW

12 reps right arm
12 reps left arm

Moderate I’ll use 40lb DBs
Pull up and back to the bottom off your ribs

BURPEE TO CHIN UP

3-8 reps

Option to jump up off a box or bench if needed with a slow controlled lower

 

Superset 3 — 3X

Note- Perform exercises back to back with 30 seconds of rest between rounds Build in weight if able to maintain reps

EQUIPMENT
DUMBBELLS
CHAIR

EXERCISES
12 reps SEATED LATERAL RAISE
12 reps BICEP STATIC HOLD & CURL Left Arm
12 reps BICEP STATIC HOLD & CURL Right Arm
30 seconds Rest

SEATED LATERAL RAISE

12 reps Light to Moderate

Maintain a soft bend in your elbows, hands slightly in front of the shoulder

BICEP STATIC HOLD & CURL

10 reps Right arm
10 reps Left arm

I’ll use a single 25-30lb DB

 

Superset 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
MAT
BENCH

EXERCISES
12 reps TRICEP PUSHDOWN
10 reps EXTREME COMMANDO WALK UPS
30 seconds Rest

TRICEP PUSHDOWN cables

12 reps Moderate- Heavy

Elbows remain near your sides as you lift hands to chest height. Press down to full extension.

extreme commando walk ups

12- Failure reps Light Load

Option to alternate arms with Dumbbells

 

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

 
Total Upper BodyAngela Fales