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:

  • DB SHOULDER PRESS WITH STATIC HOLD: 3 SET x 8+8+8 REPS

EQUIPMENT: DUMBBELLS (DB) – Level: 3kg

  • Sit on a bench/chair with your back straight, and grasp the dumbbells with your palms facing forwards
  • Drive your right arm dumbbell upwards until your reach a full overhead extension
  • Hold your left hand dumbbell upwards in a stationary position
  • Carefully lower the dumbbell back down to the starting position
  • Repeat reps as instructed then swap arm and repeat the movement on the other side After completing the reps on your left arm
  • Perform the designated number of reps with both arms

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

  • SEATED LATERAL SHOULDER RAISES: 3 SETS x 10-12 REPS

EQUIPMENT: DUMBBELLS (DB) – Level: 2kg

  • Stand or sit with dumbbell positioned out to your side Lift your arms at shoulder height with dumbbell above elbow
  • Lower dumbbell to the side
  • Return and 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:

  • ARNOLD DB PRESS : 3 SETS x 10 REPS

EQUIPMENT: dumbbell– Level: Choose a light weight 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
  • 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

 

 

 

 

 

  • DB SEATED BENT OVER REAR DELT FLY: 3 SETS x 10 REPS

EQUIPMENT: DUMBBELLS (DB) – Level: 2kg

  • 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: 4kg

  • 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 LUNGE STANCE BICEP CURL: 3 SETS x 15 REPS E/S

EQUIPMENT: DUMBBELLS (DB) – Level: 3kg

  • Hold two dumbbells by your sides
  • Step forward with one leg and lower your hips toward the ground
  • Your knees should be at a 90-degree angle
  • At the bottom of the lunge, perform a bicep curl by lifting the weights toward your shoulders
  • Squeeze your biceps and then lower the weights back down until your elbows are fully extended
  • Perform all reps as instructed then repeat with the other leg

 

 

 

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 GOBLET SQUAT: 3 SET x 15 REPS

EQUIPMENT: DUMBBELLS (DB) – Level: 7kg

  • Stand with feet shoulder width apart
  • Hold the DB or a kettlebell like a goblet, keep chest upright
  • Lower yourself and squat between your legs
  • Push yourself up using your heels, squeeze your glutes to lift you back up to starting position
  • Repeat reps as instructed

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

  • WALL SIT: 3 ΣΕΤ x 40 SEC

EQUIPMENT: Body Weight 

  • Stand with your back against a wall
  • 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 40 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