Had a bit of a hard time feeling motivated to even start this workout but luckily for me I have Jill. She gave me a little nudge and within minutes of starting the workout I felt completely into it and was ready to face this workout challenge head on.
Still building strength so I struggled to complete a few of the reps in various exercises. I have to remind myself that this is how I will progress. Eventually I will easily complete these reps and have to tack on more weight. Baby steps…
Shoulders and Abs
We broke this down into small groups, performing mini circuits, which I have listed below. You can choose to do straight sets as well or try to do the whole list as one circuit. We completed 15 repetitions and 4 sets of each exercise, unless otherwise noted.
- Arnolds (Stats: 15lb dumbbells)
- Bent Over Lateral Raises (Stats: 10lb dumbbells)
- Front Raises (Stats: 10lb dumbbells)
- High Cables Lateral Extension (Stats: 5lbs)
- Upright Rows using Barbell (Stats: first set was bar only; next three sets: 10 reps with 20lbs, then dropped weights and finished last 5 reps with just the bar)
- Russian Twists on Cables (Stats: 15lb)
- Decline Bench Sit Ups, holding at the top for 2 seconds.
- 3 Standing Backbends
- Stability Ball V-Up Pass
- Pilates-style Leg Kicks (Single straight leg stretch) for 1 minute
- Run two laps i.e somewhere around 2 minutes
Start here for Arnolds. Your palms should be facing your shoulders.
Begin to press the weights overhead, turning the hands so they now face away from the body.
Starting position for bentover lateral raise. Try to have a nice, long, flat back.
Contract and lift! Notice the arms are straight and not bent like they would be in a reverse flye.
Start here for front raises.
Contract and lift the weights to shoulder height.
Start here for Upright Row. Hands should be thumbs-width distance.
As you draw the barbell up towards your chin, aim your elbows upwards towards the ceiling. This has been a challenge for me due to tightness in my shoulders. Out of respect for them, and fear of injury, I am slowly adding weight and then dropping weight when I fatigue. Soon enough I won’t have to though, this right here is a huge improvement in terms of my range of motion.
Start behind midline, arms directly in front of your chest, cables crossed. Another option is to have the cables a bit higher, thereby your arms would be extended upwards.
Contract and draw the cables back, squeezing your shoulder blades together. This was really quite a challenge for me!
Stand perpendicular to the head of the cable, have a overlapping grip, feet planted firmly, hips squared.
As you contract and twist, try to keep your arms straight. Count wise, think of a 1-2 out, then a slow and controlled 1- 2- 3-4.
Starting point for D.B.S.U. Look at the ceiling and try to keep your gaze here throughout the set.
Contract and sit up, aiming to pull your chin up towards the ceiling. Now stay here for a 1-2 count, slowly lower back. Only doing 15 reps seems easy but…give it a try. I am telling you, you will feel this.
Yay! Gymnastics! Start of a standing backbend.
Oy! Not my prettiest backbend!
Place a stability ball between your feet. Come into a hollow position.
V-up and pass the ball into your hands. This can also be done as a tuck up.
Extend back into a hollow once the ball is in your hands. Repeat, passing it back to your feet.
Shoulder blades remain off the floor. Switch legs for 1 minute.
I am reviewing this photos and man, I need to either glue my eyes open or start smiling…maybe both!
On a fantastic sidenote: I am now a #Sweatpink Ambassador! What does this mean? It means I am now a part of a sisterhood of like minded,strong, butt-kicking females who all want to spread our love and passion for healthy living! What does this mean for you? I can bring you more content! Stay tuned…it may take me a little time to find my bearings.