LEGS & SHOULDERS🏋🏽‍♂️

Move quickly between the 2 sets of exercises. Perform both sets as a superset and then rest for 40”. Do not exceed 60 seconds.

 

 

WARM UP:

  • BANDED SHOULDER EXTERNAL ROTATION: 2 SETS x 10 REPS

EQUIPMENT: Resistance Band – Level: Light

  • Started in a standing position
  • Keep your torso straight
  • Set the band to the side and away from the body at a point at elbow height
  • Hold the band with your elbow bent at 90 degrees
  • Pull the band away from the wrist at the elbow until the end of the movement and slowly return to the starting position
  • Repeat reps as directed

 

 

 

 

 

 

 

 

SHOULDER SUPERSET WORKOUT:

  • ARNOLD DB PRESS: 3 SET x 10-12 REPS

EQUIPMENT: DUMBBELLS (DB) – Level: 4 KG

  • Start by holding a DB in each arm with your arm bent as in the top of bicep curls and palms facing you
  • Move your arms outwards, then press them up and twist your hands so palms face forward
  • Keep arms slightly bent at the top
  • Bring arms back down twisting your hands so palms now face inward
  • Repeat reps as instructed

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

  • LATERAL TO FRONT RAISES: 3 SETS x 8-10 REPS

EQUIPMENT: DUMBBELLS (DB) – Level: 3KG

  • Stand holding a DB in each arm by your side
  • Slightly bent knees, keep core tight and your chest upright
  • Lift DB laterally until they’re shoulder height
  • Bring both arms in front of you, eye level
  • Then bring your arms back out to your side When on your side lower back down to starting position
  • Repeat reps as instructed

 

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL 3 SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

SHOULDER SUPERSET:

  • AROUND THE WORLD : 3 SETS x 10 REPS E/S

EQUIPMENT: DISC – Level: Choose a light weight 2.5 KG

  • Sit comfortably at the edge of a bench
  • Holding a DB or a plate with your left hand keeping your arms fully extended exactly behind of you
  • Palms facing backward (this is your starting position)
  • Keep your core tight
  • Move the weight in a circle round with elbows slightly bent
  • Keep your shoulders down
  • Pass the weight to your right hand and slowly lower your arms back to the starting position
  • Repeat designated reps as instructed
  • After the completion of the reps on one direction, repeat the movement on the other direction
  • Example: 20 reps left hand passing the plate to the right hand + 20 reps passing the plate from the right hand to left hand = This is one set

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

  • DB SEATED BENT OVER REAR DELT FLY: 3 SETS x 10 REPS – 3 SEC PAUSE AT THE TOP OF THE MOVEMENT

EQUIPMENT: DUMBBELLS (DB) – Level: 3KG

  • Sit down, lean forward and hold a dumbbell in each hand so that they’re resting above your feet
  • Stay bent forward as you raise your arms to the side, leading the dumbbells with your shoulders
  • Pause for 2 sec
  • Bring the weights back down
  • Repeat reps as instructed

 

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL 3 SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

 

QUADS SUPERSET:

  • DB SUMO SQUAT TO SHOULDER PRESS: 3 SETS x 15 REPS

EQUIPMENT: DUMBBELLS (DB) – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Stand with feet hip-width apart, holding a pair of dumbbells in front of you with palms facing each other
  • Keeping your core tight, push your hips back, bend your knees and lower your body into a deep squat
  • Push through the heels as you return back to the starting position,
  • Perform a bicep curl and press the dumbbells directly above the shoulders
  • Lower the dumbbells to shoulder height as you return to a squat and continue to straighten the arms until they are straight out in front of you
  • Repeat reps as directed

 

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

  • DB SUMO MOVING SQUAT PULSES: 3 SETS x 15 REPS E/S

EQUIPMENT: DUMBBELLS (DB) – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Stand with your feet wider than hip-width apart
  • Hold a kettlebell or dumbbell in each hand
  • Lower into a deep squat position
  • Keep the chest up
  • Bring the right leg forward and do 2 pulses
  • Repeat the same movement with the left leg
  • Repeat reps as directed

 

 

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL 3 SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

QUADS SUPERSET:

  • BULGARIAN SPLIT SQUAT WEIGHTED+NO WEIGHTS: 3 SET x 8 REPS WEIGHTED + 8 NO WEIGHT E/S

EQUIPMENT: DUMBBELLS (DB) – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Stand roughly two feet in front of a sturdy bench, chair or bed with your front feet placed close to the bench allowing your knee passing your toe when squatting down
  • Keep your core engaged and shoulders back, chest and eyes pointing straight ahead
  • Keep your upper body straight up and your back in a straight line
  • Start from the bottom and place one foot on a bench or a chair (You may need to hop or wiggle your front foot around to find secure, well-balanced placement)
  • Remember, your back foot is just there to help you stay balanced (the engagement and movement of the exercise is focused on the front leg)
  • Engage your core with your chest high and eyes looking straight ahead, and bend your front knee and move your hips slightly back, allowing your support knee and ankle to naturally bend as you move through the downward phase of the exercise.
  • Inhale through this downward phase, lowering down until your front quadriceps is roughly parallel to the ground
  • Push back to standing position by pushing through your heel of your front leg and using your quad and glute to power the upward phase of the exercise
  • Exhale as you press to standing
  • Make sure you keep your things even while performing the exercise
  • Repeat 8 reps,  holding a DB on each hand
  • After completing the reps without taking rest, perform 8 additional reps without weights
  • Do the some with the other leg

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

  • WEIGHTED WALL SIT: 3 ΣΕΤ x 50 SEC

EQUIPMENT: Body Weight 

  • Stand with your back against a wall, holding a weight on your hands
  • Lift the weight up and stay in this position
  • Brace your core and grip the floor with your feet
  • Slowly lower your hips and bend your knees to lower your back against the wall until you are as low as comfortably possible or your thighs are parallel with the ground
  • Make sure your knees are directly over your ankles with your shins completely vertical
  • Keep your back against the wall, core braced, and spine neutral (you should feel your quads, glutes and thighs working)
  • Hold for 50 sec or as instructed, then step your feet back toward the wall to stand up

 

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL 3 SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES