Tuesday's Workout

1. Warm-Up

  1. Bike 5 mins

  2. Exercise Ball Walks 2 x 20 yards

  3. Shoulder Combo on Foam Roller 1 set

  4. Shoulder Rotator Warm-Up 1 set

  5. Quick Feet Exercises 1 set

2. Abs

  1. Bicycles 50 reps total

  2. Sit-Up to Overhead Press 16 reps total

  3. Reverse Crunch 30 reps total

  4. Crunch 30 reps total

  5. V-Twist 22 reps total

  6. Toe-Ups 16 reps total

  7. Supine Crossovers 16 reps total

  8. Side Crunch 22 reps es

3. Lift: Press and Barbell

  1. Chest Press 3 x 10 reps

    Shoulder multis, push-up to pop-up, rotators, and oblique push-ups between sets

  2. Leg Step-Up to Overhead Press 2 x 8 reps es

  3. Split and Jerk 8-6-8 reps

  4. Power Pulls 2 x 8 reps

4. Triceps

  1. Overhead Triceps Extensions 12 reps

  2. Sit-Up to Overhead Medicine Ball Throw 6 reps

  3. Overhead Triceps Extensions 12 reps

  4. Sit-Up to Overhead Medicine Ball Throw 6 reps

  5. Dips 2 x 8 reps

5. Lift: Shoulders and Obliques

  1. Reverse Flyes 2 x 12 reps

  2. Standing Wood Chops 12 reps es

  3. Standing Oblique Ball Throw 5 reps es

  4. Stiff-Legged Deadlift 2 x 5 reps

  5. Deltoids 2 x 10 reps

  6. Shrugs 16 reps

6. Cool-Down

  1. Supermans and Cobras 15 reps

  2. McKenzie Press 22 seconds

  3. Cat Stretch 22 seconds

  4. Cats and Dogs 12 reps

  5. Kneeling Quadruplets 12 reps total

  6. Kneeling Opposite Elbow to Opposite Knee 6 reps es

  7. Exercise Ball Roll-Out Combo 1 set

  8. Stability Bridge 30 seconds

  9. Shoulder Foam Rolling 1 set

  10. Shoulder Stretches 1 set