Day 118
AT GYM WORKOUTS (Men or Women)
SHOULDERS
(See videos for demonstrations here: http://www.fit2fat2fit.com/2012/02/weeks-17-18-workouts-home-gym/)
2 min. warm-up – Jump rope at a fast pace (1 minute on both feet, 30 seconds on left foot, 30 seconds on right)
Exercise 1
- 15 reps of staggered stance barbell press
- 10 hanging leg raises (Adjust amount of reps depending on your fitness level. To make this easier, bring knees up)
- Repeat these 3 times
30 Seconds of fast paced jump rope
Exercise 2
- 12 reps side dumbbell raises
- 10 reps of "sunrise/sunset"crunches with stability ball
- Repeat these 3 times
30 Seconds of fast paced jump rope
Exercise 3
- 15 reps of dumbbell rear delt raises
- 30 seconds of plank on stability ball
- Repeat these 3 times.
30 Seconds of fast paced jump rope
Exercise 4
- 30 seconds of hand step-ups with plank
- 30 second box jumps
- Repeat these 3 times
- CARDIO Finish with 10 minutes of HIIT (High Intensity Interval Training) cardio. 30 second sprint on bike, followed by 30 second slow recovery. Repeat for 10 minutes
- STRETCH Stretch shoulders after workout. Hold each stretch for 30 seconds.
AT HOME WORKOUTS (Men or Women)
SHOULDERS
(See videos for demonstrations here: http://www.fit2fat2fit.com/2012/02/weeks-17-18-workouts-home-gym/) (At the bottom of the page)
2 min. warm up - Jumping jacks
Exercise 1
- 12 reps of staggered stance dumbbell press
- 8 leg raises with dumbbells straight in the air in a fixed position
- Repeat these 3 times
30 seconds sprint in place
Exercise 2
- 12 reps side dumbbell raises
- 8 reps of "sunrise/sunset"crunches with stability ball
- Repeat these 3 times
30 seconds sprint in place
Exercise 3
- 12 reps of dumbbell rear delt raises
- 30 seconds of plank on stability ball
- Repeat these 3 times.
30 seconds sprint in place
Exercise 4
- 30 seconds of hand step-ups with plank
- 30 second stair jumps
- Repeat these 3 times
- CARDIO Finish with 10 minutes of HIIT (High Intensity Interval Training) cardio. Sprint up the stairs, followed by a slow jog down. Repeat for 10 minutes.
- STRETCH Stretch out shoulders after workout. Hold each stretch for 30 seconds.
