Week 5 Workout 5: Legs
December 18, 2016
Week 5 Workout 3: Cardio
December 18, 2016
Week 5 Workout 5: Legs
December 18, 2016
Week 5 Workout 3: Cardio
December 18, 2016

Week 5 Workout 4: Shoulders

Try our intense circuit to build a strong shoulder at home!

Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below. Perform each exercise according to the instruction. Cool down with 5mins stretching or foam rolling after finishing all exercises.

Perform 10 reps of each exercise with NO rest in between.
Try to do as many rounds as possible within 20mins.

EXERCISE 1    SHOULDER PRESS  

  1. Grab a dumbbell in each hand in either a standing or sitting position. Clean the dumbbells up to your shoulder height with both palms facing forward.
  2. Push both dumbbells up until your arms are fully extended, and pause briefly at the top.
  3. Slowly lower the dumbbells back to the starting position.
  4. Repeat.

 

EXERCISE 2    SHOULDER FLY

img_0109

img_0110

  1. In a standing position, hold a dumbbell in each hand and arms fully extended at your side.
  2. Contract your side shoulders to raise the dumbbells to about your shoulder height. Keep your upper body stationary. Pause briefly at the top of the movement.
  3. Slowly lower the dumbbells back to the starting position.
  4. Repeat.

 

EXERCISE 3    FRONT RAISES  

img_0109
img_0112

img_0113

  1. Grab a dumbbell in each hand in a standing position. Fully extend your arms and rest the dumbbells on front of your thighs with palms facing inward.
  2. Keep your upper body stationary and lift one dumbbell to the front with a slight bend on the elbow. Raise the dumbbell with your palm facing down to about shoulder height. Pause briefly at the top of the movement.
  3. Slowly lower the dumbbell back down to the starting position.
  4. Repeat the movement with the other arm.
  5. Repeat the entire exercise.

 

EXERCISE 4    POST DELTOID FLY  

img_0118

img_0121

  1. Stand up while holding a dumbbell in each hand. Lean forward until your upper body is about parallel to the floor. Let the arms hang in front of you perpendicular to the floor with the palms facing you.
  2. Keep your torso stationary and arms straight while lifting the dumbbells straight to the side until both arms are parallel to the floor. Pause briefly.
  3. Slowly lower the dumbbells back to the starting position.
  4. Repeat.

 

EXERCISE 5    MOUNTAIN CLIMBERS  

img_0122
img_0123
  1. Start in a standard push-up position.
  2. Flexing the knee and hip, bring one knee forward until it is approximately passing your hip.
  3. Extend the bending leg back to the starting position. Repeat the same movement with the other leg.
  4. Repeat in an alternating fashion explosively.

 

EXERCISE 6    WALL ANGLES   

img_0127

img_0128

  1. Standing with your feet about hip width and back flat against the wall. Bring your arms to your sides at shoulder height and bend your elbows 90 degrees. Keep your shoulders, arms, and the back of your hands lightly touching the wall.
  2. Slowly raise your arms overhead until both arms are fully extended and staying in contact with the wall.
  3. Pause briefly and slowly lower your arms back to the starting position.
  4. Repeat.

Now repeat the entire circuit and try to finish as many rounds as you can in 20mins.

What a good heart pumping session! Now cool down on a foam roller or stretch on a yoga mat. Remember to feed your muscles with a tasty protein shake!

Noah
Noah
In my work and personal life I live by the motto “do work, feel good”, and I wish to share it with you to improve both of your physical and mental strength. I have been working with a diverse range of clients in Renton and Seattle area for more than 8 years. I have had clients with amazing transformations and took their fitness to the next level. Before sharing my enthusiasm in fitness with others, I have been an athlete in football, basketball, rugby, and track. I have also won several titles in men’s physique competitions, and currently model for Nike. You will be my focus when training with me. I will hold you accountable and we will do work! I will support you through your fitness journey. I will pair many training concepts with your session to make it constantly challenging and fun. You will be stronger, physically and mentally. Certifications: NASM, ACE, NFPT. For better guidance contact me: Noah Bartholomew 425.591.3050 noah@doworkseattle.com Performance Coach