As always, today we’re going to focus on strength training. Our last session of strength training on April 7 focused on core strength. Today we’re going back to working on the upper body.
Begin with some warm-up and limbering stretches. Stand with your feet shoulder width apart and stretch your hands up to the ceiling palms facing upwards. Focus on loosening the tension in your back. Drop your hands down slowly.
Focus your breathing so that with the inhale you lower your hands and with the exhale you push them up towards the ceiling again. Avoid tilting your back, you should not be curving it, but reaching straight up. Repeat this stretch five to seven times.
Now, still standing with your feet shoulder width apart, reach your right arm up behind your head and flatten your hand between your shoulder blades. Your arm should be folded at the elbow. Using your left hand, apply a mild pressure to the right arm to stretch your triceps. Hold for a count of three and release. Now repeat with the left arm and use your right hand to apply the pressure. Repeat 5 to 6 times.
Roll your neck around lightly, loosening and warming the muscles on the sides and back of the neck. Now you should be ready to begin. As always, please drink plenty of water. Hydration is important to any workout program.
Today, you will be performing:
- Shoulder Raises – 6 Right/Left and 6 Left/Right.
- Skull Crusher Triceps Workout – 10 Reps
- Bicep Curls – 11 Left/11 Right
- Shoulder Raises – 8 Right/Left and 8 Left/Right.
- Skull Crusher Triceps Workout – 10 Reps
- Bicep Curls – 11 Left/11 Right
- Shoulder Raises – 10 Right/Left and 10 Left/Right
- Skull Crusher Triceps Workout – 12 Reps
- Bicep Curls – 12 Left/12 Right
To review your Bicep Curls and Shoulder Raises, see our Day 2 Strength Training Workout.
Skull Crusher Triceps Workout
You can perform this either sitting on a balance ball or standing. You may want a spotter for this exercise, however you can perform it alone. Take a weight of 5 or 10 lbs and hold it in both hands. Sitting with your back straight and your posture erect, lift the weight directly above you so that you can bend your elbows and press the weight downwards behind your head.
You will feel tightness and tension in your triceps (this is the area along the back of your upper arms.) Be sure to perform the exercise slowly and correctly. You are not looking to perform these swiftly. Control the motion on the press down and the raise up. Do not curve your back or bend backwards. Maintain your balance and avoid hitting yourself in the head.
Good luck!
When you’ve completed your workout, be sure to loosen up again and drink plenty of water! Congratulations! You’re well on your way to making your 30-Day Challenge a success.
How are you feeling?