Session 36 of 57
In Progress

Day 6 – Shoulders and Triceps

KaLinda June 5, 2022

Warm Up

Repeat 2 times – 30 seconds for each move

Towel Flossing

Arm Circles

Wrist Rotations

Squat into Rotation

Day 6 Demonstration Video

Perform each superset 4 times before moving on to the next superset.

Reps are given per set order.

For example, Dumbbell Kick Back – 12, 12, 12, 10 Reps means that sets 1, 2, and 3 are 12 reps, and set 4 is 10 reps.

Circuit 1

Inch Worm into Tricep Push Up – 12, 12, 12, 10 Reps

Dumbbell Kick Back – 12, 12, 12, 10 Reps

Circuit 2

Bench Dips – 12, 12, 12, 10 Reps

Quadruple Jumping Jack – 12, 12, 12, 10 Reps

Circuit 3

Bent Over Row into Tricep Kick Back – 12, 12, 12, 10 Reps

Shoulder Get Ups – 12, 12, 12, 10 Reps

Circuit 4

Bent Over Rear Delt Raises – 12, 12, 12, 10 Reps

Weighted Arm Circles – 12, 12, 12, 10 Reps

CARDIO: BIKE PYRAMID SPRINT INTERVALS

The resistance is based off of the bike scale of resistance knob. Keep in mind to turn the knob all the way to no resistance at all, then start turning the knob slightly until you feel a slight resistance, only
then will you count the recommended knob revolutions on this program to perform the cardio. Low intensity will feel like a moderate burn.

Low Intensity = fair resistance, 1-2 revolutions normal pace

High Intensity = high resistance 3-4 revolutions standing stance

WORKOUT:

Warm up for 5 minutes at Low Intensity
30 Seconds High Intensity, 1 Minute Low Intensity (REPEAT 4 TIMES)
40 Seconds High Intensity, 1 Minute Low Intensity (REPEAT 4 TIMES)
30 Seconds High Intensity, 1 Minute Low Intensity (REPEAT 4 TIMES)

Finish the remaining time at low intensity to complete 30 minutes.

Post Workout Recovery

Foam roll and stretch