4.16 Wednesday | Home

Keep pushing yourself, 1% better each week. Today we tackle shoulders and Abs. Its a loaded workout.
Let’s have some fun!

Warm Up

BODYWEIGHT WARM UP

3 Minutes

Get warm! Break a sweat even. Perform bodyweight movements of your choosing

PLANK PIKE REACH

60 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 — 4X

Note- Perform one exercise with 60 seconds of rest. Build in weight each round if able. If weight is not challenging with the weights you have available increase number of reps.

EQUIPMENT
DUMBBELLS

EXERCISES
8-12 reps SHOULDER PRESS
60 seconds Rest

SHOULDER PRESS

8-12 reps Build each round

Substitute movement with a seated shoulder press if you notice or have back pain

Superset 2 — 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

EXERCISES
15-Failure reps SEATED LATERAL RAISE
15 reps UPRIGHT ROW
30 seconds Rest

seated lateral raise

15-Failure reps Moderate
I’ll use a 10-15lb DBs

Elbows maintain a very slight bend. Elbows and pinky fingers in line.

UPRIGHT ROW

15 reps Heavy
I’ll use a pair of 20-25lb DBs

Hands just within shoulder width.

Superset 3 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds. Working at higher reps! Perfect your form!

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps SINGLE OVERHEAD ISO HOLD MARCH each side
8 reps WEIGHTED SIDE PLANK REACH each side
30 seconds Rest

SINGLE ARM TRICEP PUSHDOWN

12 reps Heavy

Lock out your arm, keep your elbow near your ear. Exhale as you drive knee to chest

WEIGHTED SIDE PLANK REACH

8 reps each arm Light

Follow the DB with your gaze

Circuit 4 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds.

EQUIPMENT
MAT

EXERCISES
12 reps ANCHORED ROTARY CANDLESTICK
12 reps TUCK IN CORE
60 seconds FOREARM PLANK
30 seconds Rest

ANCHORED ROTARY CANDLESTICK

12 reps

Use the support to send your hips high. Twist before slowly lowering.

TUCK IN CORE

12 reps SLOW

Lower only 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

60 seconds

Switch arms halfway

CAT COW

30 seconds

Exhale as you round up, inhale as you pass through center

SCORPION STRETCH

60 seconds

Switch halfway