HOME: Shoulders & Chest + Quick HIIT

Shoulders & Chest + Quick HIIT

1. Alternating Shoulder Press – 8 reps each arm – 5 sets

Superset with

2. Upright Row 10 reps – 5 sets

 

3. Chest Press – 10 reps – 4 sets

Superset with

4. Chest Flies – 10 reps – 4 sets

 

5. Underhand Front Raises – 8 reps each arm – 4 sets

Superset with

6. Lateral Raises – 10 reps – 4 sets

 

7. Bench Push Up – 10 reps – 4 sets

Superset with

8. Upright Row to Press – 10 reps – 4 sets

 

Quick HIIT

3 exercises – 40 sec each exercise – 20 sec rest in between – 3 rounds

1. Half Burpee
2. Russian Twist
3. Shoulder Taps

Alternating Shoulder Press

Press both dumbbells up above your head bringing down one at a time and back up above your head alternating arms each rep.

 

Upright Row 

Hold the dumbbells in front of your with your palms facing your stomach, keeping the weight close to your body the whole time pull the dumbbells up towards your chin. At the top of each rep your elbows should be higher than your hands and you should squeeze your shoulders. Its important to keep your core tight to prevent your back from arching and to keep your lower body from moving.

 

Chest Press

 

Lay flat with a dumbbell in each hand. Slowly bring the dumbbells down towards your chest till you reach the ground keeping your palms facing away from you. Your elbows should be about 45 degrees out from your torso.

 

Chest Flies 

Position yourself lying on your back with a dumbbell in each hand. Palms facing each other straight above your chest, slowing bring the weight straight down to your side maintaining a slight bend in your elbow. Go down slowly and as far as you feel a good stretch in your chest then return to the start position and repeat. Your wrists need to be locked in and your palms should be facing each other the whole.

 

Underhand Front Raises

Sit at the end of a bench or stand with your feet about hips width apart with a dumbbell in each hand. Tighten your core and make sure your lower back is not arched. With your palms facing up and your arms straight, bring the dumbbell up and slightly across your body. Slowly bring it back down your side and alternate arms.

 

Lateral Raises

Stand with your feet about hips width apart and a dumbbell in each hand at your sides. Raise your arms straight out from your sides until your hands reach shoulder height. Slowly lower back down to the staring position and repeat. Be sure to keep your arms straight and your core tight.

 

Bench Push Up (or chair or couch)

Position your hands in a wide stance on the bench being sure to keep your back straight. Keep your elbows wide as you lower and push up.

 

Upright Row to Press

Hold the dumbbells in front of your with your palms facing your stomach, keeping the weight close to your body the whole time pull the dumbbells up towards your chin. At the top of each rep you are going to rotation your hands so your palms are facing forward and press up. As your come back down, rotate your hands back over so your palms are facing you and repeat the movement. Its important to keep your core tight to prevent your back from arching and to keep your lower body from moving.

 

Quick HIIT

3 exercises – 40 sec each exercise – 20 sec rest in between – 3 rounds

Half Burpee

 

Russian Twist

 

Shoulder Taps