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Shoulders, Arms and Chest

This fun, fast-paced workout takes you through exercises focusing on the shoulders, arms and chest. 

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed
An exercise ball, a bench or step, various weighted dumbbells and a kettlebell (use a dumbbell if you don't have a kettlebell)

How To

  • Perform 12-16 reps of each exercise Do 1 set of 8-12 repetitions of  each exercise with light weight.

For Intermediates:  Do 2 sets of 8-12 reps using enough weight so that you can ONLY complete the desired number of reps.   

For Advanced:  Do 3 or more sets of 8-12 repetitions, using enough weight so that you can ONLY complete the desired number of reps. 

 
 
Walking Pushups
Prisoner Squat JumpsPrisoner Squat Jumps
Begin in a pushup position with the left hand on a paper plate or band. Perform a pushup and, as you press up, walk the hands to the left until the right hand is on the paper plate. Continue pushups, alternating walking the hands to either side for a total of 10-12 reps (one rep includes walking to the right and left).
Front Raise with Triceps Extension

Sit tall and hold weights at your sides.  Sweep the arms up so shoulder level and then continue overhead until the arms are next to the ears. Bend the elbows and lower the weights behind the head to about 90 degrees. Straighten the arms and sweep them back down, repeating 16 reps.
Clean & Press

Begin with weights in front of thighs, palms in. Raise the weights up to chest level  in an upright row and in a smooth move, flip elbows down and weights up so that they're over the shoulders. Press the weights up overhead and lower back down, flip the arms back to upright row position and lower. Repeat for 12 reps. Repeat 1-3 times
Y-Chest Press  

Lie on a bench and hold medium-heavy weights with elbows bent.  Straighten the arms and press the weights up and out at an angle into a y-shape.  Bring the weights together over the chest, lower back down and repeat for 8 reps.  
One Arm Arnold Press

 Hold a moderate weight or kettlebell in the left hand and lower into a squat while taking the right arm out for balance.  Keep the torso upright, the abs braced and make sure the knees are behind the toes.  Keeping this position, begin with the palm facing the shoulder and push the weight up as you rotate the palm out.  Take the arm back down, rotating the hand so that the palm faces in. Continue pressing the weight up and down as you stay in the squat position for 8-16 reps before switching sides.
Kettlebell Side Step with Single Arm Swing Curl

Hold a medium kettlebell in the right hand by your side.  Step to the right and lower into a squat, swinging the weight between the knees.  As you step the feet back together, swing the weight up into a biceps curl, ending with the weight straight up.  Repeat for 8 reps before switching sides.

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