Category Archives: shoulder shrugs

Strength Workout # 7: Circuit Fun

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Workout:

pushup circuit –  yoga, regular, yoga, twist, yoga, arm raise (do 5 of each of the pushups with minimal rest in between)
20 chops on a bosu ball
20 dips
20 shoulder shrugs
20 pushups with feet on a chair
bridge hold with 10 leg extensions (hold your body in a bridge position – butt off the floor and extend your foot from your knee. You will be balancing on your opposite leg, but make sure not to let your butt sag. Alternate legs and do 10 total extensions)
20 crunches on a yoga ball
20 lunges on a bosu ball
ab circuit – regular crunches, leg lifts, side to side touches, flutter kicks (flutter your feet about 4 inches off the ground while you are lying on your back), plank, bicycle (do each exercise from 1 minute, for a total of 6 minutes)

Challenge: regular pushups to exhaustion (make sure to keep track of your records)

Strength Workout #1: Whoa it’s a Workout

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Warmup:
5 sun salutations
10 hip rotations each directions
20 arm swings (side to side, forward, and backward)
20 trunk twists
20 lunges
20 squats

Warmups need to be active instead of stationary stretching to warm up the muscles, as opposed to stretching tendons. Focus needs to be on warming up the core and the shoulders.

The Workout (“Whoa it’s a Workout):
Note: These are designed for a “rather in-shape” male. As a woman, I usually do the same workout but only do half the reps for any kind of pushup exercise, or I do as many as I can with proper form. The following sequence is designed to have minimal rest time in between exercises (i.e., no more than 1 min) unless otherwise noted.

12 regular pushups
20 regular crunches
12 pushups with feet up on a chair
30 sec plank
30 sec side plank (each side)
12 spiderman pushups
30 sec flutter kicks (while laying on back)
12  stationary inchworms
20 shoulder dips (use a chair or steady low table)
20 shoulder shrugs (from the same position as the dips… keep elbows locked)
20 crunches on a yoga ball
10 circles with a medicine ball (each side)
20 leg throw-downs (do leg lifts if no partner)
5 yoga pushups (make sure to do these with good form)
5 triangle/diamond pushups
10 side tricep pushups (each side)
20 pikes on yoga ball (may need an extra minute rest after this one)
20 supermans (level 1 according to this video)
10 bird-dogs (each side, bring knee to opposite elbow)
20 bridges
10 side plank hip raises (each side)

Cool Down:
3 sun salutations
Static stretching focusing on arms and twists (some examples include gripping the inside of a doorway while leaning through to stretch the pectoralis muscles, sitting twists, and stretching the triceps)