Shoulders & Arms:
Shoulders and arms together:
Warmup, Prehab all goes without saying. Remember, the cardio is not a warm up...you should be ready to work fairly hard by the time you take this on. Stretching should be done, body should be warm, as you will have an elevated heart rate during this! -meaning easily >160 by the end (or middle;)
Shoulders and arms together:
Warmup, Prehab all goes without saying. Remember, the cardio is not a warm up...you should be ready to work fairly hard by the time you take this on. Stretching should be done, body should be warm, as you will have an elevated heart rate during this! -meaning easily >160 by the end (or middle;)
Cardio... if you're up for running outside try the usual sled pull. If it's still slick outside/-15, It's an indoor circuit:
58:
Take the two sandbag duffels and set them at the back of the apparatus floor.
In pairs you will alternate between the two events:
#1 -Stair Climb -run the hose tower stairs, touching everyone up and down. At the top grab the overhead I beam and do one pull up -return to the back of the hall
#2 -Shoulder carry -carry the duffel loaded with a minimum of 30llbs to the front and return -complete this twice
-Switch with the other set of partners. If you are done before the other pair, alternate between sets of abs and burpees
Both stations should perform this group of exercises for a minimum of 15 minutes -20 if you like the extra challenge.
Onto Shoulders & Arms: (supersets)
Wall Ball -with minimal leg bend, pick a lighter weight than usual as this is a shoulder/arm focus today -3 sets of 15
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58:
Take the two sandbag duffels and set them at the back of the apparatus floor.
In pairs you will alternate between the two events:
#1 -Stair Climb -run the hose tower stairs, touching everyone up and down. At the top grab the overhead I beam and do one pull up -return to the back of the hall
#2 -Shoulder carry -carry the duffel loaded with a minimum of 30llbs to the front and return -complete this twice
-Switch with the other set of partners. If you are done before the other pair, alternate between sets of abs and burpees
57:
Your version is a little different -same concept, but you will have to pull the quint out of the bay and run the length of the bay while your partner runs on the treadmill: incline of 10 (minimum) and a speed you can maintain for 2 minutes. After two minutes switch places.
Both stations should perform this group of exercises for a minimum of 15 minutes -20 if you like the extra challenge.
Onto Shoulders & Arms: (supersets)
1 Arm Press 3 sets of 10 reps
Lateral Raise 3 sets of 10 repsUpright BB Row 3 sets of 10 reps
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1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Lying Rear Delt Lifts 3 sets of 15 reps-----------------------------------
1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Wall Ball -with minimal leg bend, pick a lighter weight than usual as this is a shoulder/arm focus today -3 sets of 15
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Close Grip Bench Press -3 sets x 10 reps
Skull Crushers, 1 Dumbell per arm, -3 sets x 15 reps -move elbow towards head for increased difficulty
Bench Dips -3 sets x 10 reps
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Barbell Curls -3 sets x 10 reps
Alternating Hammer Curls -3 sets x 10 reps
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
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ABS:Tabata ABS (not Waldo's version, the real one)
Pick a total ab exercise:
-Bicycle Abs
-Hanging Abs
-Dead bug
-TRX crunches
ONLY ONE!
Work period is 20 seconds, rest is 10 seconds. Total of 8 reps, or 4 minutes.
Perform your chosen exercise during every work period for the entire 4 minutes. Do not switch exercises, we don't want to make this easy ;)
Pick a lower ab exercise
-Leg lifts with weighted med ball between feet
-Roll outs with BB
-Prayer on Ab ball
-Roman chair leg lifts
Follow the same Tabata regime as you did with the first Tabata.
Total of 8 minutes on abs... way to go!
Pick a total ab exercise:
-Bicycle Abs
-Hanging Abs
-Dead bug
-TRX crunches
ONLY ONE!
Work period is 20 seconds, rest is 10 seconds. Total of 8 reps, or 4 minutes.
Perform your chosen exercise during every work period for the entire 4 minutes. Do not switch exercises, we don't want to make this easy ;)
Pick a lower ab exercise
-Leg lifts with weighted med ball between feet
-Roll outs with BB
-Prayer on Ab ball
-Roman chair leg lifts
Follow the same Tabata regime as you did with the first Tabata.
Total of 8 minutes on abs... way to go!
======================================================
Cool Down, Stretch! Water....
Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)
Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)
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