Superset: Reverse Machine Flyes – 15 method
Superset: Bent Over Low-Pulley Side Lateral – 15 method (pinky out/neutral grip)
(4 sets)
Arnold press – 5 x 8
Shoulder press – 4 x 8 (palms facing each other)
Shoulder Shrug: wide-grip w/pause at top – 5 x 8
Shoulder Shrug: shoulder grip w/pause at top 5 x 8
Shoulder shrug: 25lbs plates in each hand. 50 reps for speed. 5 sets.
HIIT
Burpees
Clock lunge (right) (forward, side, back)
clock lunge (left) (forward, side, back)
Foot fire (in place or move forward/back)
Leap frog squats (wide stance squat position – jump forward twice / back twice. Stay on balls of feet. Heels in the air)
Jumping jacks
2 circuits – 30 secs on, 10 sec rest
Burpees
Pushup – w/shoulder tap (left hand, right shoulder – alternate)
dips
hell raisers – (walking plank)
Pike pushup (or regular)
Jumping jacks
2 circuits – 30 secs on, 10 sec rest
Burpees
Hands to ankles
Situps – hands above – legs open as hands come closer
Oblique twists
Lower leg lifts
Hands to ankles
2 circuits – 30 secs on, 10 sec rest
I’ll post my time and calories burned once completed.