I never blogged about my friday workout but it was an insane upper body history and coming in this morning we kept on pushing for a total body workout. We haven’t been using the barbell that often lately but today we started out with 15 curls straight into 15 shoulder pushes. We were really pushing the shoulders on friday so I was a little sore but I find it so effective using different equipment still targeting the same muscle group.
Today working the shoulders
Friday one of the exercises working the shoulder and pecks.
The circuit didn’t finish there so we moved on to the TRX and did 15 pull ups and although you mainly work the back, arms and the pecks you also should contract the gluts so the backside of the legs gets a nice burn 🙂
The next movement was a build up and started with 15 regular pushups, round #2 15 push ups from a bosu ball and for the final round I was supposed to do 15 pushups with the hands on the bosu ball and the feet through the loops of the TRX. I will admit that I only did 14 as my hands was slipping of the ball and I pretty much hit failure. We finished out the circuit with a 1 minute high resistant on the bike.
The next circuit was as long and intense as the first one. We started with 20 hammer curls followed by 10 shoulder raises to the side and 10 shoulder raises to the front. I don’t think I ever will like the shoulder raiser but I do believe you should practice a little extra on the thinks you don’t like because most likely you suck at them and that’s why you don’t like em 🙂
We moved over to the tire and did 30 weighted step up, dips and 10 barbell weighted lunges. Instead of kicking the cardio hard this time we gave out core some attention doing 30 seconds leg raises, 30 sec oblique crunches, 30 double crunches and a 30 sec extended plank, I love the extended plank because it is painful in a nice way 😉
The last 5-10 minutes we finished with intervals on the rope finishing off the shoulders and arm (and some legs). I think this is the first time I am actually sitting down and relaxing today and I can really feel how tired my upper back, neck and shoulders are. It will be interesting to see how I feel tomorrow morning, I’m glad I’m not running with my arms… lol