Ladies, don’t be scared to lift weights! It is proven to burn weight more effectively than just cardio, will improve your sleeping patterns and can reduce your risk of heart disease. Every week, two times a week I have a Personal Training session with my trainer Danielle Lewis at my local gym and this time we recorded our Arms and Shoulder Workout for you. Try these next time you head to the gym and feel the burn!
A quick 500 m row is a great way to warm up the entire body. If your gym doesn’t have one available you can warm up with a 1km jog on the treadmill. Ok lets go!
Completed in a circuit format for 3 rounds with minimal rest between sets
Dumbell Bench Press 15 x 6 kg
Dumbell Pullover 12 x 10kg
Dumbell Single Arm Row 10 each arm x 12kg
Dumbell Lateral Raise 10 x 4kg
Kettlebell Upgright Row 10 x 8 kg
Dumbell Front Raise 10 x 3kg
Dumbell Overhead Shoulder Press 10 x 3kg
Swiss Ball Deadbug x 20 reps
Walking Plank with Alternating GripR drag x 10 reps
Swiss Ball Pass x 10 reps
Decline sit-ups with GripR x 20 reps
Shoulder, chest and back stretching and foam rolling