Day 139

AT GYM WORKOUTS (Men or Women)

SHOULDERS

(See videos for demonstrations here: http://www.fit2fat2fit.com/exercise-videos/) 3 min. warm-up - Jump rope at a medium pace Exercise 1 

• 12 reps of staggered stance barbell press with a 4 count on the way down, 1 count on the way up
• 10 hanging leg raises (Adjust amount of reps depending on your fitness level. To make this easier, bring knees up)
• Repeat these 3 times

45 Seconds of fast paced jump rope Exercise 2

• 12 reps side dumbbell raises with a 4 count on the way down, 1 count on the way up
• 10 reps of "sunrise/sunset"crunches with stability ball
• Repeat these 3 times.

45 Seconds of fast paced jump rope Exercise 3

• 12 reps of dumbbell rear delt raises with a 4 count on the way down, 1 count on the way up
• 30 seconds of plank on stability ball with a circle rotation
• Repeat these 3 times.

45 Seconds of fast paced jump rope Exercise 4

• 40 seconds of hand step-ups with plank
• 30 second box jumps
• Repeat these 3 times.

CARDIO - Finish with 10 minutes of HIIT (High Intensity Interval Training) cardio. 30 second sprint on bike, followed by 30 second slow recovery. Repeat for 10 minutes. STRETCH - Stretch out shoulders after workout. Hold each stretch for 30 seconds.

AT HOME WORKOUTS (Men or Women)

SHOULDERS

(See videos for demonstrations here: http://www.fit2fat2fit.com/exercise-videos/) 2 min. warm up - Jumping jacks Exercise 1

• 12 reps of staggered stance dumbbell press with a 4 count on the way down, 1 count on the way up
• 10 leg raises with dumbbells straight in the air in a fixed position
• Repeat these 3 times.

45 seconds sprint in place Exercise 2

• 12 reps side dumbbell raises with a 4 count on the way down, 1 count on the way up
• 10 reps of "sunrise/sunset"crunches with stability ball
• Repeat these 3 times

45 seconds sprint in place Exercise 3

• 12 reps of dumbbell rear delt raises with a 4 count on the way down, 1 count on the way up
• 30 seconds of plank on stability ball
• Repeat these 3 times.

45 seconds sprint in place Exercise 4

• 40 seconds of hand step-ups with plank
• 30 second stair jumps
• Repeat these 3 times.

CARDIO - Finish with 10 minutes of HIIT (High Intensity Interval Training) cardio. Sprint up the stairs, followed by a slow jog down. Repeat for 10 minutes. STRETCH - Stretch out shoulders after workout. Hold each stretch for 30 seconds.