Session 19 of 28
In Progress

Day 5 – Shoulders, Back, and Biceps

KaLinda May 6, 2022

Warm Up

Day 5 Demonstration Video - Shoulders, Back, and Biceps

Perform each circuit 3-4 times

Rest for 45 seconds in between sets

Circuit 1

Shoulder Push Ups – 15 reps

Shoulder Plank Get Ups – 15 reps per arm

Surfer Get Ups – 45 Seconds

Circuit 2

Wall Stand Bicep Curl – 15 Reps

Shoulder Presses – 15 Reps

Crab Walks – 45 Seconds

Circuit 3

Double Arm Row – 15 Reps

Front Raises – 15 Reps

Lateral Bicep Curls – 45 Seconds

BONUS CARDIO: At Home

PLYO CIRCUIT: REPEAT 10 TIMES

Jump Rope – 20 Seconds

Quick Feet – 20 Seconds

Jog in Place – 20 Seconds

BONUS CARDIO: At Gym

20 MINUTES / MODERATE TO HIGH INTENSITY

Choose from the following:

Treadmill

Elliptical

Stairmaster

Spinning Bike