STAIR MILL
Step for 10 minutes on manual
SHOULDERS - DUMBBELL SHOULDER PRESS
Starting Position: - Start with a dumbbells at shoulder level.
Movement: - Exhale as you press the weight overhead to a straight-arm position, coming close to touching the dumbbells at the top. Inhale as you slowly lower the dumbbells to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
SHOULDERS - FRONT CABLE RAISES I
Starting Position: - Attach a bar to a low pulley and stand facing it. Hold onto the bar with your palms turned down.
Movement: - Exhale while raising the weight to shoulder level, keeping your arms
straight, pause briefly at the top. Inhale as you slowly lower the weight to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
SHOULDERS - UP-RIGHT ROW
Starting Position: - Start with a barbell hanging at arms length in front of your body, your hands placed shoulder width apart, palms facing in towards you.
Movement: - Exhale while pulling the elbows as high as possible in a smooth continuous movement, the bar should reach shoulder level. Inhale as you slowly lower the bar to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
SHOULDERS - SIDE DB RAISES
Starting Position: - Start with a dumbbell in each hand hanging at the sides of your body, palms facing in.
Movement: - Exhale while lifting the weights away from your body and upward. Keep your arms fairly straight and raise the weights to shoulder level. Inhale as you slowly lower the dumbbells to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
SHOULDERS - STANDING SHOULDER STRETCH I
Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees.
Movement: Extend your right arm out and cross it over your upper chest. Grip your right elbow with your left hand and push towards your chest. Hold this position for thirty seconds. Repeat as required with other side.
SHOULDERS - SHOULDER CIRCLES I
Starting Position: Stand with your feet larger than shoulder width apart and a slight bend in your knees.
Movement: Extend your arms out to either side of you and in a clockwise motion make large circles in the air. Continue this motion for thirty seconds. Repeat as required with other side.
CARDIOVASCULAR - CARDIO - TREADMILL
Treadmill
Notes:
Warm up for about 3 minutes
Jog and walk for 40 minutes
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