This workout that focuses on toning arms and creating a "capped" look for shoulders is a great way to balance out physique. We spend a lot of time on lower body, which is great, because the lower body tends to take more work and time to create a toned and fit look, but today we get to focus on upper body! We'll start with a superset and then follow a traditional workout format.

Cardio: easy 20-30 minutes of cardio (1-3 mile walk/jog) 

 

SUPERSET: Overhead Barbell Press (Push Jerk) with Dumbbell Front Raise
Complete one set of the first exercise then immediately complete one set of the second exercise before resting and repeating. With the front raises, you can do them straight-arm (as pictured) or standard by bending your elbows and raising the DB's to just below your chin.

4 sets of 12 reps each exercise
1-2 minute rest

Rear Delt Raise (like pictured, but raising arms straight out to the side, thumb facing down)

4 sets of 10 reps
45-60 second rest

Cooley-Military-Press

(Optional: Lateral Raise with) Military Press

4 sets of 8-10 reps
45-60 second rest

Cable Bicep Curl with Rotation Flex

3 sets of 15 reps
45-60 second rest

Overhead Cable Tricep Extension
3 sets of 15 reps
1 minute rest

Cardio: Speed-walk or jog
Optional alternative: hill speed-walk, elliptical
30-45 minutes (3-4 mi)

Click here for PRINTABLE WORKOUT LOG

 

Have you heard of emotional eating stress eating, or intuitive eating? It's a topic worth learning about. In this challenge, you are putting a lot of stress on your body with these workouts and may want to "reward" yourself with food. That's a form, albeit a mild form, of emotional eating and can trigger stress eating. When you feel that urge, wait! Practice the awesome habit of intuitive eating. Listen to your body. Eat when you're hungry. Stop when you're full. The most practical way to do this is to start really paying attention to when you're hungry and when your full, then acting on those feelings. It's mindful eating, taking action when our body says to and stopping or waiting when it says to.

It's not always easy, or even safe, to jump right into intuitive eating because, for one, your body has an internal clock. If you're used to snacking all day, you'll "feel" hungry all day. The opposite is also true: if you are used to skipping breakfast, you probably won't feel hungry for breakfast. So, take steps to learn what your body needs and how you can practice intuitive eating to meet those needs! If you'd like help with this, let me know! You might consider setting up a single session nutrition appointment where we will review your personalized needs and collaborate on a plan to meet them (Challengers receive 20% off with the PROMOCode: FitChallenge).