Workout 1 - Arms, Shoulders, Back

Updated: Oct 29

**Please review the "4 Month Workout Series" blog post prior to starting.


Try to take as short of breaks in between moves to keep an elevated heart rate. However, keeping proper form is critical, so if you are getting too tired and your form starts to slack, take a breather! Start again when you can keep the proper form.


Warmup

  • 15 jumping jacks

  • 10 abdominal twists (5 each way)

  • 10 squat and roll down to touch toes

  • 10 lateral shuffles (5 each way)

  • 10 quadricep pull, each leg

  • 10 arm circles forward, 10 arm circles back


Workout - 10 reps x 3 sets *with weight

  • Bicep curls

  • Bent over triceps kickbacks

  • Push-ups

  • Dumbbell shoulder press

  • Lat pull-down

  • Seated row

  • Tricep Push-ups

  • Shoulder Raises - 5 directions, 10 each

1. Small side circles forward

2. Small side circles backward

3. Front up/down

4. Side up/down

5. Bent over narrow row


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