Week 1 – Base Building – Thursday

Thursday Upper body

Warm up

5 minutes cardio

3 Sets of 12-15 Reps. External Shoulder Rotations, Lateral Raises

*external shoulder roations- use a cable or band. Position the cable or band to your right side roughly elbow height, grab the grip with your left hand. Hold the cable/band keeping a 90 degree angle in your elbow and elbow touching your side. While keeping your elbow in contact with your side and the elbow at a 90 degree bend, pull the cable/band AWAY from the point of origin. This should be an awkward motion at first due to not performing this exercise regularly.

*lateral raises- holding a light weight, keep a somewhat straight but a very slight bend in the elbow, lift the weight out to your side and return to the down position.


3 Sets of 12-15 Reps. Incline Chest Press/One Arm Dumbbell Bent Over Row

3 Sets of 12-15 Reps. Lateral Raises/Upright Row

*Upright Row- hold a weighted bar with both hands roughly shoulder length apart. Lift the bar to chest height by squeezing your shoulders and keeping your elbows above the bar at the top position. Keep an upright posture and a tight core throughout the range of motion.

3 Sets of 12-15 Reps. Bench Dips/Seated Row

*Bench Dips- find a platform (bench) to turn your back towards and place your hands on the platform roughly shoulder length apart. Walk your feet out to desired resistance (the closer your feet are under your body, the easier) by bending at the waist and keeping your back no further than 2 inches from the platform. Bend at the elbows, lowering your rear end towards the ground. Once your elbows reach a 90 degree angle bend, push off the bench by extending your elbows to a slight bend. Repeat.

Extra Credit Challenge:

Perform as many pushups as you can in two minutes. Chest to Floor on the bottom position, Elbows straight in the up position. Perform Knee pushups if regular are too difficult. Push off the wall if knee push ups on the ground are too difficult. Shake your arms out as needed but the clock keeps ticking. Post your count below!


20 minutes – low intensity

Cool Down:

5 minutes walking

3 x  40 second swimmers/20 second to 1 minute Side planks

*Swimmers- Lie on the ground face down. Lift your upper and lower body by squeezing your lower back and applying pressure on your stomach. Now lift your right arm slightly higher than your left, while lifting your left leg slightly higher than your right. Now switch and keep swimming!


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