Tuesday Mash-up

Since I’ve been out of the gym for almost a week, I decided to do a little mash-up on top my normal shoulders routine.
I first began my workout with a cardio warm-up. I started on the treadmill, for 20 minutes with a steep incline (16) and the speed at 2mph, doing my walking lunges and side squats, as explained in the  Leg Day Demolition guide.  Next, I did some backwards steps on the stepper, not the Stair Master!  Increase your stepping speed and put in work.  If you aren’t sweating at the end of this little  cardio session, you need to step it up! My glutes were burning!  A bit blurry of a picture, but here’s an example of what I mean.StepsAfter I was drenched in sweat, I began my Sexy Shoulders workout.  To view it, click the photo below.
Since I was on such a roll, I decided to work my delts a little more, as well as a couple sets for my back using my gym’s new Human Sport Total Delt Machine.

*perform with minimal rest in between each set.

Seated Rows: (15, 15, 15)

Standing Cable Row: (15, 15, 15)

One Arm Cable Pull-Back: (12, 12, 10)

Cable Lateral Raise: (15, 12, 12)

Delt Machine Flies: (18, 15, 15)

Next up was core.  I did 3 sets of 20 for each exercise.

Seated Cable Crunch

Seated Side Cable Crunch (3 sets for each side)

Leg Raises

Reverse Bench Crunches

Decline Crunches

*Sorry for no pics to help explain my core workout. I’ll drag a buddy to the gym with me and post pictures soon! If you can’t wait, I’m sure you’ll be able to pull up a video on the internet to help explain.

 

Lastly, because I hadn’t already done enough, I felt like I needed to put my legs and booty through a little more torture by doing some plyo.  Such a great way to raise your heart rate and burn some fat!

Front and Back Bosu Lunges

Front and Back Bosu Lunges

Be sure to engage your core for increased stability, lunging from front to back, while raising your knee as high as you can in between.

Box Squats

Box Squats

Jumping from front to back, bringing your knees high when jumping on the step, then gently landing in squat position on the floor.

Box Side Lunges

Box Side Lunges

Quickly moving from side to side, making sure your lunges are deep. Here you can see my leg was slightly back- not straight to the side.

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