Shoulder, Bi, Tri, Oh my | Take 2
Q: Flyer
PAX: Treble, Gutenberg, Mint Chip, Admiral, Sexy Gator, Chopsticks, Journey, Sparty, Vino
When: Friday, July 31 2020
Where: The Anchor (New River Church)
The last time I Q’d this workout was Oct 11, our 2nd workout at this AO where we named it The Anchor! There was a super cool breeze this morning that was so nice during this hot and humid summer. PAX wore blue today to support our fellow FiA Charleston sister Patrona who is battling colon cancer.
Here’s a video that demos the moves below—as some have funny names as the whole thing is a rif from P90X shoulders and arms workout. The idea on these exercises for anyone following along at home or later is to do 12-15 reps per set. You should feel tired and like you’d sacrifice form by going beyond 15 or you need to increase weight. Understand we have the weights we have but many PAX need to know they are stronger than they think and go up on weight here! Do not be afraid to gain muscle ladies!! Muscle burns more calories than fat, plus who doesn’t want chiseled arms?!
The Thang:
Warmup:
Got our heart rates going and bodies a bit warm.
jumping jacks
skiiers
head rolls
roll shoulders back and forth
arm circles
Each set was completed twice before moving on with no break in between. After each completed set we ran or walked around the medians in parking lot. Idea is to get your HR up in between each set!
Set 1
alternating shoulder press
in and out bicep curl
2 arm tricep kickback
Set 2
deep swimmer’s press
full supination concentration curl
tricep dips
set 3
upright row
static arm curls
flip grip twist tricep kickbacks
set 4
seated two angle shoulder fly
crouching cohen curl
lying down tricep extension
set 5
in and out straight arm shoulder fly
congdon curl
side tri-rise (or standing tricep extensions was given as a modifier)
I always recommend using a variety of weights here. You’ll want more for shoulders and biceps than for triceps for example and some shoulder workouts are better for heavier weights (shoulder press) but you’ll need to back down for in and out straight arm shoulder flys.
Remember:
Strong women lift….each other up!
And
You can tell who the strong women are, they’re the ones building each other up instead of tearing each other down.
Stronger Together,
Flyer