NuBody X…Wednesday, July 17th. Chest, Shoulder & Tri Circuit

Leave it all on the table. 

Your workout needs to leave you completely finished, nothing left, lying in a pile of sweat. 

If you still have a bounce in your step you’re not done!

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PLEASE READ -
Your current level of conditioning will determine how intense and how long you can maintain each cardio and resistance workout.

Cardio workouts – It is your goal to control your level of intensity so you get to and maintain your heart rate at a desired level. You should never exceed the maximum rate.

Resistance workouts – You do not want your heart rate to exceed your maximum rate at any time during your workout.

We suggest wearing a heart rate monitor. It’s a great tool to maximize your workout efforts. Taking your pulse while running or exercising is inconvenient.

If you are new to exercise, it is strongly recommended that you consult your physician to get clearance and determine your ideal ‘target exercise heart rate’ and ‘maximum heart rate’. If you are experienced in exercise, this is something you likely already know. But if not, this HEART RATE CALCULATOR link will take you to a calculator.

***WHAT TO KNOW…
1. Your RESTING heart rate.
2. Your MAX heart rate.
3. Your TARGET exercise heart rate

!!!Remember, if at any time during your workout, you feel pain or dizziness you should stop immediately as seek medical attention!!!

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What equipment will you need today…Resistance Bands

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CARDIO WARM UP – If you have time you can do 10-15 minutes on your favorite cardio machine and then move to the body movement warm up.

***If you are short on time skip cardio warm up and go to the body movement warm up immediately.

BODY MOVEMENT WARM UP – Keep a moderate and steady pace through the warm up. Do not over exert yourself we are just warming up and loosening the muscles for the real workout to come.

Start your timer [recommend a talking timer] and switch movements at suggested time intervals.

• 0 – 1:00 – Jumping Jacks
• 1:01 – 1:30 – Trunk Rotations [full rotate left, then rotate full right alternating left and right.
• 1:31 - 2:00 - 3 Pos. Squats; Do one rep feet together, then shoulder width, finally plie and start over.
• 2:01 - 2:30 - High Knees jog in place.
• 2:31 - 3:00 - Butt Kicks jog in place.
• 3:01 - 3:30 - Spiderman Push Up.
• 3:31 - 4:00 - Downward Dog to Cobra.
• 4:01 - 4:30 - Alternating Lunge with over head arm stretch.
• 4:31 - 5:00 - High Knees w/Arm Circles.

Keep your timer running and start the first exercise at the 6 minute mark. The first circuit is timed exactly with rest breaks included. If you need to take longer rest time, stick to the minute on each exercise for maximum repetitions, rest in the minute as needed, but start again quickly. For additional circuits stick to the 60 second sets and 30-60 second rest between sets.

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THE WORKOUT...

-Muscle Group---Chest, Shoulders & Triceps-

• Complete all exercises as a circuit. Do exercise #1 then move to #2 and so on.
• On the combined Back & Leg movement - If your back fatigues before your legs, stop the back movement, but continue the leg movement.
• Each set is for 60 seconds and max reps, unless otherwise stated.
• Beginners complete 1 set, should take a little over 30 minutes.
• Intermediate & Advanced complete 2-4 sets, should take a little more than 1 hour.
• Keep rest time at 30-60 seconds between sets.

6:00 - 7:00 Push up

Assume a high plank position with hands placed at shoulder width. Keeping your body straight from heel to shoulders, lower your chest to almost touch the floor and press yourself back up to start position. Repeat

7:01 – 7:29 Rest/Hydrate

7:30 – 8:30 Plyo Push Up

Just like a regular push up only explode going up and clap your hands. Easy from your knees. Harder on your toes.

8:31 -8:59 Rest/Hydrate

9:00 – 10:00 Overhead Press

OVERHEAD PRESS – Anchor your bands at the floor. Get a strong base, with your hands outside your shoulders and press them straight over head. Lean forward slightly for this movement to put your body in line with the bands.

10:01 – 10:29 Rest/Hydrate

10:30 – 11:30 Decline Fly

DECLINE FLY – Anchor your bands overhead. Get a strong base/footing. Extend your arms straight and up slightly. Lean forward slightly and close your arms in a downward motion, keeping them mostly straight, bringing your hands together near knee/thigh height. Lock your core tight so you don’t sway forward or back during the movement.

11:31 – 11:59 Rest/Hydrate

12:00 – 13:00 Tri Press Down

TRICEP PRESS DOWN – Anchor bands overhead. Stand facing the anchor point. Keeping elbows locked at hips, bring hands to shoulders and press down. Put a slight bend in your knees to take the pressure off your lower back. Hold contraction for 2-3 count and release. Repeat

13:01 -13:29 Rest/Hydrate

13:30 – 14:30 Reverse Fly, left arm

14:31 – 14:59 Rest/Hydrate

15:00 – 16:00 Reverse Fly, right arm

BENT OVER REVERSE FLY – Anchor your band at the floor. Stand shoulder facing anchor point and grab handle with opposite hand. Bend over at the waist, extend arm across body, and keeping it mostly straight, pull it out to your side at shoulder height.

16:01 - 16:29 Rest/Hydrate

16:30 – 17:30 Flat Press

STANDING FLAT PRESS – Anchor bands near head height. Stand facing away from anchor point. Lean forward slightly and press your hands straight out in front of your body. Lock your core so you do not bend forward or back during movement.

17:31 – 17:59 Rest/Hydrate

18:00 – 19:00 Diamond Push Up

DIAMOND PUSH UPS – From a high plank position, bring hands together forming a diamond or triangle with your thumbs and fingers. Lower yourself bringing your chest to your hands. Keep your elbows close to your body throughout the movement. Keep your body in line from ankles to shoulders. Focus on pushing with your arms [triceps]. EASY TIP: Do them from your knees. ADD DIFFICULTY: Elevate your feet.

=REPEAT CIRCUIT ABOVE FOR THE REQUIRED SETS=

Super job!!! Hydrate and Stretch

See you tomorrow