Session 27 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 4 times, adding resistance to increase intensity where desired (dumbells/kettlebells)

Rest for 30 seconds in between sets

Circuit 1

Alternating Grip Row – 15 Reps

Chair Get Up with “Clean” and Press – 15 Reps

Alternating Bicep Curl – 15 Reps

Weighted Jumping Jacks – 30 Seconds

Circuit 2

Alternating Renegade Row – 15 Reps

Plank Get Ups – 15 Reps

Transverse Bicep Curls – 15 Reps

Weighted Jumping Jacks – 30 Seconds

Circuit 3

Front to Side Shoulder Raises – 15 Reps

The 3-Way Bicep Curl – 5x5x5

Front Raises – 15 Reps

Weighted T Rotation Push Ups – 15 Reps

BONUS CARDIO: At Home

PLYO CIRCUIT: REPEAT 10 TIMES

Jump Rope – 60 Seconds

Quick Feet – 30 Seconds

Jog in Place – 60 Seconds

BONUS CARDIO: At Gym

20 MINUTES / MODERATE TO HIGH INTENSITY

Choose from the following:

Treadmill

Elliptical

Stairmaster

Spinning Bike