Building Sexy Arms and Shoulders


Warm Up:

  • Run in place (25 2ct)
  • Jumping Jacks (25)
  • Reach/Kicks (25)
  • Squats (25)

~Repeat Set

With stretching, it’s important to remember to do this thoroughly.  We don’t want to rush this or skip it and risk injury.  While stretching, breath deeply and hold the move.  You’ll find that even during the stretch, your muscles will relax and give a little more. Stretching lets the blood flow through our muscles so they work more efficiently.   It elongates them and allows the muscle to be pliable. This is the process that makes the shape of our muscles gorgeous-and nice to hug!  So don’t skip this!  As you do this part daily, you’ll be able to go further and further.

Stretch:

  • Side Bend (R then L-Repeat)
  • Cross Toe Touch (R then L)
  • Sun Salutations (Feet together, reach up-breath in, bend forward touching your toes and hold for 10ct)

~Repeat 2 & 3

  • Downward Facing Dog (walk your hands out keeping your feet flat on the floor until in an upside-down V)
  • Quad Stretch (Standing, raise 1 leg behind & grab ankle.  Lift knee back while holding ankle)
  • Arm Cross Over (R then L)
  • Behind Arm Cross Over

Arms and Shoulders:

*As much weight as possible and still keep form. You should barely be able to finish this.  Our goal is exhausting the muscle group.

  • 50 Jumping Jacks
  • 15 Shoulder Curls
  • 15 Shoulder Presses
  • 15 Db Curls/Tri-press (2ct)
  • 10 Burpees
  • 15-5sec Arm Raise
  • 15-2ct Db Punch
  • 15 Delt Flys

(Repeat 3x’s through – record time and adjustments.)   Time:________  Adjustments:________________

10×3

*Do These for time.  Try to decrease your time with each session.  Record your time.

  • 10 Flat Belly Burpees
  • 10 Push Ups
  • 10-2ct Mtn Climbers

(Repeat 4x’s through – record time and adjustments.)   Time:________  Adjustments:________________

Core

  • 25 Crunches
  • 25 V-Ups (R & L)
  • 25 Leg Lowers
  • 25-2ct slow bicycle
  • 25 Weighted Full Sit Ups

(Repeat 3x’s through – record time and adjustments.)   Time:________  Adjustments:________________

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