Workouts for the Modern Workaholic – Session #7

These days all the social outlets such as Instagram, Facebook, and Twitter are populated with workouts or ideas that women need to focus on their bums/butts/glutes/tuchis…  However, the body is a frame and we need to work everything not just one part.  I’ve asked tons of male friends what they’re attracted to and the answers are primarily fit/curves/lean.

This workout focuses on my favorite body part: shoulders with a mix of abs and tabata.  No one likes a slouch or droopy shoulders – get to work!

 

**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.

**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds.

 

Tabata Warm-up:  Jumping Jacks – 3 sets (30 seconds on/30 seconds off)

Exercise #1:  Seated Dumbbell Shoulder Press – 3 sets (15/12/10)

Exercise #2:  Seated Stability Ball Dumbbell Lateral Side Raises with Palms Face Up – 4 sets (15/12/10/8)

Exercise #3:  Standing Alternating Hammer Front Raises – 4 sets (15/12/10/8)

Exercise #4 – Tabata:  Jumping Air Squats – 3 sets (30 seconds on/30 seconds off)

Exercises #5 and #6 – Superset:  Stability Ball Weighted Abdominal Crunches – 4 sets (30/25/20/15), and Abdominal V-Toe Touches (30/25/20/15)

(Methodology for Abdominal V-Toe Touches – start in a ‘v’ position with feet together and apply a single pointed foot to the floor then return to the starting position which signifies rep #1 then repeat with the other foot to start rep #2.)

Exercise #7:  Wall Handstand Holds – 3 sets (45 seconds each)

 

xxx – Sarah

Workouts for the Modern Workaholic – Session #4

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.

Stability Ball Leaning Hip Abductions

Stability Ball Leaning Hip Abductions

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)

FullSizeRender-6

Stability Ball Frog Kicks – starting position

FullSizeRender-5

Stability Ball Frog Kicks – ending position

(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

Workouts for the Modern Workaholic – Session #1

Getting to the gym or fitness area should be a welcome break to allow you to focus on becoming the best version of yourself!  I am creating a series of workouts for the ‘Modern Workaholic’ who typically only has 45 minutes to an hour daily for fitness at least 3-5 days out of the work week.  Most workouts will focus on a specific body part with brief additions of other body parts for a double or triple whammy – the primary body part targeted is the chest.   The workouts have minimal rest which allows for urgency and almost creates a ‘cardio-like feel’ without actually being cardio.

**All sets in this series is to start with a light to medium weight for the first set and then progress in weight without compromising form.

**Rest between sets and exercises should be 60 seconds and there should be no rest during the speed superset.  In other words, when doing the speed superset, no rest at all and just plow through for 6 consecutive sets total.  

Exercise #1:  Incline Dumbbell Press-ups – 4 sets (15/12/12/12)

(Methodology:  Incline the seat lever to the maximum and incline the lumber portion create a 60 degree angle.)

Exercise #2:  Incline Dumbbell Flies – 4 sets (15/12/12/12)

Exercise #3:  Smith Press Push-ups – 3 sets (10/10/10)

(Methodology:  Lower the bar on the Smith Machine to the lowest position which is still about 2 feet from the ground then form a plank which is your starting position for the push-up and the ending position is to be as close to the bar without touching.)

Exercise #4:  Cable Flyes from Shoulder Height – 3 sets (10/10/10)

(Methodology:  Move the lever to match up to your shoulder then for the first 5 reps of the set lunge forward with the right foot then switch for the last 5 reps to the left foot.)

Exercise #5:  Shoulder Dumbbell Alternating Lateral Raises – 3 sets (20/16/12)

(Methodology:  Stand tall with feet together, start with alternating lateral raises by 2’s until the goal is achieved.  For example, 2 lifts on the right side, then 2 lifts on the left side, then back to the right side for 2.)

Exercise #6 – Speed Superset:  Russian Abdominal Twists – 3 sets (25/25/25) & Weighted Stability Ball Crunches – 3 sets (25/25/25)

(Bonus Lab:  Add a Weighted Medicine Ball or Dumbbell to each movement to increase difficulty without compromising form.)

xxx – Sarah