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Thursday, November 21, 2013

EZee Fit - WOD - The Iron Lady (Shoulders & Arms)

I didn't post my workouts for a while now. As you know I was traveling and didn't get much fitness, except for some shopping. And standing on my feet all day high heels of course. 

I was doing some spinning and other cardio these days and needed to hit the weights seriously. Yesterday was a gym workout - Shoulders and Arms. I usually do this workout as 30/30 intervals, but forgotten my Gymboss and did it in Reps format. It works great as Reps as well, but you should aim for challenging weights.

The Iron Lady
(Shoulders & Arms)

This workout has four Circuits - three weighted exercises and a cardio segment. All the weighted exercises are simple and easy to perform, nothing complicated, but highly effective. Repeat the circuit for 3 rounds in the exact order listed, than move to the next. No fancy equipment required, just dumbbells. You can adjust the weights according to your needs. 

Before you move to the actual workout, don't forget to warm up and perform some preparatory movements without weights. Your muscles and joints should be ready for the extra load. Keep your own intensity - form is always more important than how much you can lift.

So here we go:

  • 4 Circuits
  • 3 times through each Circuit, before you move to the next one
  • Follow the exact order of exercises listed

It's not as complicated as it looks on a paper. 

Circuit #1:
360-Shoulder press: Perform the usual Shoulder Press. When lowering, turn the elbows to face front, lower the elbows to chest high and open side for another shoulder press. Repeat.
In and Out Biceps Curl: I believe we've already done this one. I prefer it to the only one direction Biceps curl. So we go for the normal Biceps Curl, followed by Bicep curl to 45-degree to the sides

Circuit #2:
4 X 4 Biceps Curl:

Circuit #3:
Front Raises + Upright Rows: Perform one of each consecutively for 16 reps (8 of each)
Concentration Curl: This exercise puts a focus on each arm individually. Begin seated on a bench or even stability ball. Hold a dumbbell with an underhand grip (palm facing up), resting that elbow on the inner side of your thigh. Curl the dumbbell to your shoulder, keeping upper body still. Than lower the weight back down until your arm is straight but the elbow is not locked.
Side Lying Triceps Extension: Some would call this exercise Side Try Rise as in the video below. Took me a while to find a short and well shown video of that one. 

Circuit #4:
Reverse Flys: We have done this exercise already at one of the Tabata workouts.
Skull Crusher: One of the most effective exercise for building those triceps. You might know this exercise as a "Lying Triceps Extension" as well. You can find the complete explanation here

And that's it. 
You are done...Add some Abs at the end if you have the time or your workout schedule allows it. I for one work my abs as any other muscle, not every day. Of course by adding functional exercises to my workouts, I will engage the core and work that area as well.

Don't forget to cool down and stretch well. If you are looking for a good post-workout treat you can try my Better than Ice-cream. I absolutely love it and always have ready in my freezer. 

Hope you like this workout as much as I do. This is the one I usually go to whenever I feel lazy or need some motivation. If you have any questions, please leave your comments in the box bellow. I'll come back to you as soon as possible.


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