Make the most of your workout!
You’ve almost made it.. day 5 marks an important day in this new program. By now you’re starting to feel a little tired, a little sore – ok a lot! But your Rest day is coming.. just one more day and you’ll be ready for a break.
Today, we work Shoulders, Chest, Abs + 45 min cardio. This is by far my FAVORITE exercise of the bunch. I love shoulders and abs, and hey a little cardio never hurt. So here we go!
You will need 80-90 minutes for this routine.
WARM UP – 4 minutes treadmill or elliptical + 1 minute arm circles, alternate forwards and backwards every 20 counts.
|1 One arm shoulder press (dumbbells)||Heavy||10 each arm (continuous)||3|
|2 Upright row with barbell||Med||15||4|
|3 Front raise w/ dumbbells||Light-Med||10||4, super set with #4|
|4 Lateral raise w/ dumbbells||Light – Med||10||4|
|5 Push ups (chest to floor)||none||10||3 superset with #6|
|6 Chest fly with dumbbells||Med||12||3|
|7 Cable seated twist||Light – Med||25 (total)||3, superset w/ #8|
|8 Push sit up||Light||20||3|
|9 Hanging leg hip raise||none||15||2|
Follow with a mixed cardio set (30-45 min depending on goals). Change up the intensity throughout, about every 2 minutes (e.g. go fast then slow, incline then flat, etc..)
Elliptical 10-15 min
Stationary bike 10-15 min
Treadmill jog or brisk walk with incline 10-15min
COOL DOWN/STRETCH – 5 min