Time: 45 minutes
Equipment Needed: Band, Weights, and a Stopwatch
Warm Up: 5 - 10 minutes
Ladder Challenge: Ladder the following exercises from 10 to 1 with the exercises listed below. Example: 10 lateral lunges (each side), 10 SDHP, 10 Suicide Push Ups, 10 Skull Crushers, 10 Pull-Overs, 9 Lateral Lunges (each side), 9 SDHP, and so on until you reach one rep for each exercise.
Lateral Lunges (perform designated reps on EACH leg)
Sumo-Deadlift High-Pull
Suicide Push Ups
Skull Crushers
Pull-Overs
Complete 2 Rounds: BIG TIME shoulder burn!! Perform each exercise for 30 seconds. Minimal rest between each exercise. I recommend using an exercise band for this, but you can use weights or anything else you have on hand.
Front Raise (left arm)
Front Raise (right arm)
Lateral Raise (left arm)
Lateral Raise (right arm)
Arms Circles (45 seconds forward AND 45 seconds backward on the 1st set & 60 sec forward AND 60 sec backwards on the 2nd set)
Complete 1 - 2 Sets:
30 Abduction (15 full range straight and 15 to top) - left side
30 Abduction (15 full range straight and 15 to top) - right side
20 Fire Hydrants - left side
20 Fire Hydrants - right side
Cool Down & Stretch: 5 - 10 minutes
Photo Credit: Canva by Pressmaster