Workout 5 - Arms, Shoulder, Back

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


Warmup

  • Stationary jog, 1 minute

  • Stationary high knees, 30 seconds

  • Stationary butt kicks, 30 seconds

  • Walking quadricep pull, 5 each leg

  • 10 Cross over toe touch and reach (cross ankles, bend at the waist and touch toes), 5 right, 5 left

  • 10 Shoulder rollbacks (5 forward, 5 back)

  • 5 Inchworms

Workout - 12 reps x 2 sets *with weights

  • Renegade rows (12 total)

  • Lunge left leg forward, punch (with dumbbell) right arm

  • Lunge right leg forward, punch (with dumbbell) left arm

  • Overhead tricep extension

  • Squat and shoulder press

  • 30 chair dips (no weight)

  • Alternating hammer curls in half front lunge

  • Glute bridge with chest press

  • Wall push up (no weight)

  • Glute bridge pullover

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