WARM-UP ARM CIRCLES

Stand upright with your arms at your sides and feet shoulder-width apart. Begin the movement by extending both arms straight up and out to the side, raise your arms until they are perpendicular (90-degrees) to your torso and parallel to the floor. Begin the exercise by slowly starting to make circles (in a clockwise direction) of about 1 foot in diameter with each outstretched arm (this movement is called circumduction). Continue the circular motion of your extended arms for the recommended amount of time. This movement can also be performed in the opposite direction (counterclockwise).

WARM-UP INCH WORM

Stand tall in front of a mat, bend forward and touch the floor with both hands. Slowly “walk” your hands forward until you end up in a push-up position. Reverse the movement and return back to the standing start position.

DUMBBELL MILITARY PRESS

SUPERSET 1

NOTE: A SUPERSET IS WHERE YOU PERFORM TWO EXERCISES IN A ROW WITH NO REST IN BETWEEN

Grasp a pair of dumbbells outside of shoulder-width with a palms-forward grip. Hold them at shoulder level with your elbows pointing down and outward. In a smooth, strong motion, press the dumbbells straight up to just short of the elbow lockout. Squeeze and lower the dumbbells to the starting position with control.

ALTERNATING FRONT DB DELT RAISES

SUPERSET 1

Start by standing upright with your back and torso straight and your feet shoulder-width apart. Take a dumbbell in each hand and rest them in front of your thighs (palms facing your thighs). Begin the movement by maintaining a stationary upper body (no swinging) while you lift/extend one arm up and out in front of your body. Continue to extend the arm until your hand/elbow reach shoulder height or are parallel to the ground. Maintain a slight bend in your elbow and ensure that your palm is still facing down. Remember to squeeze the delt to lift the weight and pause slightly at the top of the movement before you lower your arm back down and repeat with the opposite arm.

SEATED DB ARNOLD PRESS

SUPERSET 2

Start in an upright seated position on a flat bench (or an incline bench with back support). Begin the movement by holding a dumbbell in each hand with your elbows bent and at shoulder height. The palms of your hands are facing your body and are positioned in front of your shoulders. Turn/twist your wrists so that your palms are now facing forward while simultaneously raising the dumbbells above your head until your arms are almost fully extended. Without pausing at the top of the movement, lower the dumbbells back down to the starting position. As you lower the dumbbells, remember to turn your wrists back until your palms are facing your body once again.

STANDING DB LATERAL RAISES

SUPERSET 2

Stand with your torso upright and a dumbbell in each hand with a slight bend in your elbows. Your elbows should be close to your torso, the palms of your hands should be facing your torso, and your feet should be about shoulder-width apart. Keeping your arms slightly bent and your torso stationary, lift the weights out to your sides until they are about shoulder level height while exhaling. Feel the contraction for a second and begin to lower the weights back down to the starting position as you inhale.

FRONT DELT DB RAISE TO A “T”

SUPERSET 3

Start by standing upright with your back and torso straight and feet shoulder-width apart. With a dumbbell in each hand, rest them in front of your thighs (palms facing your thighs). Begin the movement by maintaining a stationary upper body (no swinging) while you lift/extend both arms up and out in front of your body. Continue to extend the arms until your hands/elbows reach shoulder height or are parallel to the ground. Be sure to maintain a slight bend in your elbows and ensure your palms are still facing down while opening your arms to a T. Remember to squeeze the delts to lift the weight and pause slightly with each movement before you lower your arms back down and repeat the action.

BENT OVER REAR DELT DB FLYS

SUPERSET 3

Holding a dumbbell in each hand, hinge/bend at the waist and keep your back straight. With your head/eyes facing forward, lift the dumbbells out to the side until your arms are parallel to the floor. Hold the contraction for a second at the top of the movement. Then, slowly lower the dumbbells back to the starting position.

CARDIO:

STAIR, ELLIPTICAL, STATIONARY BIKE, OR TREADMILL

30-45 MINUTES
MEDIUM INTENSITY