Workout Schedule – September
Week 1 – Day 1 – Shoulders & Abs
Superset 1
Half Arnolds - 4 sets of 15 reps
Medicine Ball Leg Drops – 4 sets of 12-15 reps
While laying on your back, place the med ball between your legs. Keep your back on the ground and lift your legs up to 90 degrees, then lower them back down to starting position.
Jump Rope – 3 minutes
Superset 2
Shoulder Bombs – 4 sets of 10 reps
Using dumbbells, perform a wide fly hitting a box shape at the top of every exercise.
Seated Leg Lifts – 4 sets of 15-20 reps
While sitting on a bench, place a dumbbell (or no weight for an easier modification) between your feet. Sit back slightly to engage your core and lift your knees up to your chest, then bring them back down to starting position. Keep repeating for the desired number of reps.
Superset 3
Barbell Overhead Sit-Ups – 4 sets of 15 reps
Using a barbell (or no weight for an easier modification), lay on your back. Hold the barbell with your arms straight in front of your face and perform a sit up.
Barbell Military Shoulder Press (Standing) – 4 sets of 10-12 reps
Jump Rope – 3 minutes
Superset 4
Cable Crunch Twists – 4 sets of 20-25 reps
Use a rope attachment on the highest notch of the cable machine. Sitting on the ground facing the cable and holding onto the rope, pull it towards your body and twist side to side, crunching your abs/obliques each time. Continue alternating sides throughout the exercise.