9.16 Tuesday | Home

Shoulders 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

2 Minutes

Perform bodyweight movements of your choosing

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 exercises one after another. Rest 60 seconds after each round.

EQUIPMENT
DUMBBELLS
CHAIR/SEAT

EXERCISES
8 reps SEATED ARNOLD PRESS
60 seconds Rest

SEATED ARNOLD PRESS

8 reps heavy
I’ll use 30lb DBs

Elbows slightly forward off the nipple line

Superset 2 — 4X

Note- Perform exercises one after another. Rest 60 seconds after each round.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
12-Failure reps LATERAL RAISE each arm
12 reps DUMBBELL CHEST PRESS
30 seconds Rest

LATERAL RAISE

12-Failure Light load

Take a slight lean, lift with elbow and wrist in line to shoulder height

DUMBBELL CHEST PRESS

12 reps Moderate load

Elbows at a slight able off the nipple line, lowering to the floor before pressing to straight arms.

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
8-12 reps UPRIGHT ROW
12-16 reps FRONT RAISE
12 reps COMMANDOS
30 seconds Rest

UPRIGHT ROW

8-12 reps Moderate
I’ll use 25lb DBs

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

FRONT RAISE

12-16 reps Light load
I’ll use 10-12.5lb DBs

Modify by Alternatively raising one DB at a time

COMMANDOS

12 reps count each rep

Modify by holding forearm plank

Circuit 4 — 4X

30 seconds work with 10 seconds of rest

EQUIPMENT
MAT
DUMBBELLS

EXERECISES
30 seconds DB CLEAN AND PRESS
10 seconds Rest
30 seconds UNEVEN BURPEE
10 seconds Rest/Repeat

DUMBBELL CLEAN AND PRESS

30 seconds

10 seconds Rest

UNEVEN BURPEE

30 seconds

Continue to inhale and exhale slowly.

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.