9.16 Tuesday | Gym

 

Shoulder and arms, if increasing your load becomes too challenging, don’t stress it. You can always increase the intensity by slowing down the reps. That time under tension will yield the same results! Lets go!

Warm Up

CARDIO WARM UP

5 Minutes

Break a sweat!I like to walk for 5 minutes

WALKOUT

30 seconds

When in plank position hold for an extra count before reversing the motion back to standing.

STAR STRETCH

30 seconds

Alt reaching hand to leg

Arm swings

30 seconds

Alternate top arm

 

Set 1 — 4X

Note- Perform one exercise for 12 reps (or until failure). Rest 60 seconds at the end of each round.

EQUIPMENT
DUMBBELLS
CHAIR/SEAT

EXERCISES
12-Failure reps ARNOLD PRESS
60 seconds Rest

SEATED ARNOLD PRESS

12-Failure Moderate to heavy
I’ll use 25+lb DBs

Rest

60 seconds

 

Superset 2 — 3X

Note- Perform exercises back to back with no rest. Resting 30 seconds at the end of each round.

EQUIPMENT
CABLE
EZ BAR

EXERCISES
14 reps CABLE LATERAL RAISE
12-Failure reps UPRIGHT ROW EZ BAR
30 seconds Rest

CABLE LATERAL RAISE

14 reps Moderate load

Maintain a soft elbow. Pinky slightly higher then the rest of your fingers. Lift through your shoulder and elbow not your hand.

UPRIGHT ROW

12 -Failure reps
I’ll use a 45-50lb bar

If you find these to bother you, hinge slightly forward at your hips and don’t pull as high.

 

Circuit 3 — 3X

Note- Perform exercises one after another with no rest between. Rest 30 seconds at the end of each round.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
12-Failure reps FRONT RAISE
12-14 reps ALT. BICEP CURL
12 reps COMMANDOS
30 seconds Rest

FRONT RAISE

12- Failure reps Light load
I’ll use 10-12.5lb DBs

Modify by Alternatively raising one DB at a time

ALT. BICEP CURL

12-14 reps Moderate load

COMMANDOS

12 reps count each rep

Option to advance by holding a DB in the reaching hand.

 

Mini HIIT Circuit 4 — 4X

30 seconds work with 10 seconds of rest

EQUIPMENT
MAT
DUMBBELLS

EXERECISES
30 seconds AROUND THE WORLD
10 seconds Rest
30 seconds UNEVEN BURPEE
10 seconds Rest/Repeat

AROUND THE WORLD

30 seconds Light load
I’ll use a pair of 7.5-12.5lb DBs

10 seconds

UNEVEN BURPEE

30 seconds

I’ll use a single 30-40lb DB

 

Cooldown

DOWN DOG

30 seconds

Press both heels into the mat and chest to the top of your thighs

CAT COW

30 seconds

Inhale round up through your spine. Exhale as your press your belly button to the mat.

thread the needle

60 seconds (30 each side)

Deepen the stretch by taking that binding hand behind your back and reaching it straight out next to your head on the mat.

SHOULDER STRETCH + HIGH ELBOW

60 seconds Alt arms

Keep your chin up.

 
Upper Body, Shoulder emphasisAngela Fales