1.7 Tuesday | Home
Today we Push! Shoulders and triceps, these higher rep ranges are spicy! Be sure you are using a load that allows you to work near to failure.
Warm Up
BODYWEIGHT CARDIO WARM UP
5 minutes
Choose cardio of your choosing. Get warm
walkout
30 seconds
Hold plank an extra count before returning to standing
circle arm swing
30 seconds
Big loose swings in both directions
pull apart long band
30 seconds
Start with your hands close enough together to provide resistance as you the band to the top of the chest
CNS Prep Set 1 — 2X
Note- Perform one exercise with no rest between rounds.
EQUIPMENT
DUMBBELL
EXERCISES
10 reps SINGLE OVERHEAD ISO HOLD MARCH each arm
No rest between
SINGLE OVERHEAD ISO HOLD MARCH
10 reps count each leg
Switch arms
Think about keeping a slight scoop in your pelvis, tucking your tail bone. Brace on the exhale as you drive a knee
Set 2 — 3X
Note- Perform one exercise with 30 seconds of rest between rounds. Build weight each round if able to maintain the rep range. DONT SKIP warm up sets. I like to do 2-3 rounds of 5-10 reps at lighter load building to my working set.
EQUIPMENT
CHAIR
DUMBBELLS
EXERCISES
8-12 reps SEATED SHOULDER PRESS
30 seconds Rest
SEATED SHOULDER PRESS
8-12 reps Building in weight.
I’ll work up to 30-35lb DBs
I’ll begin with 20lb DBs for 12 reps and add weight each round
Superset 3 — 3X
Note- Perform exercises back to back working at higher reps with the lateral raise, moderate load. Work at heavier loads for the tricep kickback.
EQUIPMENT
DUMBBELLS
EXERCISES
12-15 reps LEANING LATRAL RAISES each arm
10- Failure reps TRICEP KICKBACK
30 seconds Rest
LEANING LATERAL RAISES
12-15 reps each arm
Leaning to create a greater range of motion. Avoid swinging the load
TRICEP KICKBACK
10-Failure reps heavy as able
Keep elbows close to your side though out the full motion
Superset 4 — 3X
Note- Perform exercises back to back working at higher reps for slow controlled reps. Rest 30 seconds after each round.
EQUIPMENT
LONG LOOP RESISTANCE BAND
DUMBBELLS
EXERCISES
15 reps FACE PULL STANDING
10-12 reps UPRIGHT ROW
30 seconds Rest
FACE PULL STANDING
15 reps
Keep elbows and hands in line as you pull. Choke up on band to increase intensity
UPRIGHT ROW
10-12 reps I’ll use a pair of 25lb DBs
Leading with your elbows. Pull hands up to the top of the chest
Core Circuit 5 — 3X
Note- Perform exercises back to back. Rest 30 seconds between rounds.
EQUIPMENT
DUMBBELLS
MAT
EXERCISES
12 reps HOLLOW HOLD SINGLE ARM CHEST PRESS each arm
12 reps DOUBLE TAP BICYCLE CRUNCHES
12 reps FOREARM HIP DIPS
30 seconds Rest
HOLLOW HOLD SINGLE ARM CHEST PRESS
12 reps Moderate load each arm
Modify by keeping the legs higher. Option to support your neck with the non working hand
DOUBLE TAP BICYCLE CRUNCHES
12 reps
Exhale as you tap opposite elbow to opposite knee
FOREARM HIP DIPS
12 reps
Inhale dip your hip, exhale as you return to forearm plank.
Cooldown
SIDE BODY
30 seconds
CAT COW
30 seconds
THREAD THE NEEDLE
30 seconds Alt. arms
SCORPION STRETCH
30 seconds Alt sides