Читать книгу Conviction Fitness - Chas Allen - Страница 19

Standing Shoulder Press

Stack a barbell or dumbbells at shoulder height with your feet and hands slightly wider than shoulder-width apart. Bend your knees in an athletic position, ready to lift. Raise the weight into position and press.

Arnold Press

In a standing position, grip dumbbells at shoulder height with palms facing you, arms bent at 90 degrees. Feel your chest and shoulders flex to support the weight. Raise your arms while smoothly rotating your grip 180 degrees to reach the top of the lift. Reverse the motion on the way down.

Upright Row - Barbell

Stand with your feet slightly wider than shoulder-width apart and the barbell held comfortably in front of your body with a narrow grip. Raise the bar to just beneath your chin, bending at the elbows. Lower and repeat.

Shrugs

Grip a barbell or dumbbells slightly wider than shoulder-width. Keep your elbows nearly extended and lift, raising your shoulders, contracting your traps. Lower and repeat.

Y Shaped Lateral Raise

Stand with a pair of dumbbells gripped in front of your legs. Face the palms inward. Raise both dumbbells simultaneously spreading your arms upward and outward so that your body forms a “Y”. Lower to center and repeat.

Steering Wheels Plate Rotations

Grip both sides of a plate in front of your body. Lift the plate with extended arms directly in front of your chest. Turn the “wheel” all the way around to the left. Turn the “wheel” all the way around to the right. Return to center. Lower the weight back to the origin.

Cardio: Choose One

Focus on short bursts of intensity. Sprint then recover. 5-10 minutes total.

Treadmill

Track

Jump Rope

Shadow Box

Run Stairs

Mountain Climbers

Jumping Jacks

Burpees

Row Machine

Stationary Bicycle

Stair Stepper

Elliptical Machine