TGIF – Finally. What a week its been. The holidays are approaching and that means the workouts are getting harder or so thats what my body is still saying from Monday’s workout which is a giant OW. Again, these workouts focus on one body part but others are mixed in. The workouts should be short and sweet – no more than 45 to 60 minutes total. This is a great workout that has a varied focus but the primary body part worked are shoulders with a core/glute component.
**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.
**Speed sets should be done with no rest until all the sets and reps are completed. Non-speed exercises and their sets should have no more than a 60 second rest. When moving from exercise to exercise keep the rest no more than 60 seconds. The supersets can have a 60 second rest before starting up the second or third set in the series.
Tabata Warm-up: Speed Skaters or Side Jog Hops (60 seconds on, 30 seconds off for 5 rounds)
Exercise #1: Seated Non-Supported Smith Shoulder Press – 4 rounds (15/12/10/8)
Exercise #2: Standing Alternating Front Dumbbell Raise with a 2-second hold at the top – 4 rounds (15/12/10/8)
Exercise #3 – Speed Set: Stability Ball Leaning Hip Abduction – 3 sets on each side (60 seconds on each side – total time spent should be 6 minutes)
Exercise #4 – Speed Set: Lying Down Glute Bridge Raise and Supermans – 3 sets with each movement (60 seconds for each then rotate – total time spent should be 6 minutes)
Exercise #5 – Speed Set: Stability Ball Frog Kicks and Weighted Full Crunch on Stability Ball – 3 sets with each movement (60 seconds for each then rotate – total time spent should be 6 minutes)
(Methodology: Start face-down on the stability ball with hands shoulder width on the floor to push down and release your legs straight up on the ball and squeeze at the top then repeat. Keep the pace a nice steady tempo of 1-2-3 to bring your legs up/down.)
(Bonus Lab: Do this with a partner and keep yourselves talking to help work through the pain – especially during the Stability Ball Leaning Hip Abductions.)
xxx – Sarah