Warm up: 2 sets of 50 jumping jacks, 5 minutes rowing

Michelle Obama Workout Routine: (video below)
- 1 min Wall sit with arms extended
- 10 Plyometric Jumps
- 15 Push Ups
- Glute Bridge March 15 each side
- 15 Diamond Push Ups
- Side Plank 30 secs each side
- repeat circuit 4 times (beginners 3 times)

“I stand here today at the crosscurrents of that history – knowing that my piece of the American dream is a blessing hard won by those who came before me.”
- Michelle Obama
httpvp://www.youtube.com/view_play_list?p=4AB882BCD91DA743

Thanks, Daniel for the great arm workout!

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You will be 100% more effective with your workouts if you have a written plan. Commit to your written workout plan and bring the intensity..!

Warm up: 10 push ups, 10 pull ups (use leg band if needed), 10 sit ups, 10 lunges, 10 Diamond push ups, and 1k row

Upper Body Chest Workout Routine:

- You will do 20, 15, 10 and 5 of your body weight Dead Lifts and your body weight Olympic Incline Press. Modify the weight if needed.

- 20 reps Dead Lifts
- 20 reps Olympic Incline Press

- 15 reps Dead Lifts
- 15 reps Olympic Incline Press

- 10 reps Dead Lifts
- 10 reps Olympic Incline Press

- 5 reps Dead Lifts
- 5 reps Olympic Incline Press

This is a timed workout, have your dead lift bar and your incline press loaded with your body weight, and spotter if needed. Post your time and what weight/modifications you used.

Beginners/Intermediate: modify your weight to fit your level

httpvp://www.youtube.com/view_play_list?p=FB8D3EC32CAA5375

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I see this all the time in my clubs; over enthused lifters that want to build size fast, gain muscle and achieve a body building status and appearance too quickly. What happens is they stack on the weights, push through the exercises and sure enough, injuries follow soon after.  Common injuries are; consistent shoulder pain, and tears, inflammation, sprains and strains to the shoulder and rotator cuff.

I’m all for giving 100% intensity to workouts, but we have to be smart; always go lighter first to develop your muscles before you lift the extra lbs. Slowly build your smaller muscles in the shoulder through resistant band exercises first before you lift heavy. Protect your shoulder and rotator cuff, without a healthy shoulder, you wont be able to lift at all!

Warm Up: Jog 800 meters (or 2 lap around the track) , 10 shoulder rolls front and back (add light weights if needed) 5 minutes of jump rope and repeat; 10 shoulder rolls front and back (add light weights if needed) and 5 minutes of jump rope.

Basic Shoulder Workout Routine:

- Begin with resistance band shoulder exercises. These shoulder therapy exercises are key to building the smaller muscles of the shoulder, keep the shoulder intact, and stabilizing and preventing shoulder injuries. This is your shoulder rehab!

Go through each of these exercises and use the right resistance bands for your level. Resistance bands and tubing are inexpensive but if you don’t have access to resistance bands, use light weights (Beginners 2 lbs to Advanced 10lbs):

Deduction (side and front Extension)
Rotation (rolling in and out)
Flextion (side and front)

- If you have a healthy shoulder, continue and do the lifting shoulder exercises:

Shoulder Press
Push Press or
Push Jerk

- Men (Beginners) 45 lbs to (Advanced lifters) 135 lbs
- Women (Beginners) 25 lbs to (Advanced lifters) 85 lbs

- Pick one shoulder lifting exercise. On the minute with a continuous clock running, add an extra rep every minute. Example: 1st min 3 reps, 2nd min 4 reps, 3 min 5 reps… keep going until you can not do the amount of reps within the minute… For example 10 mins and you cant finish 10 reps your number is 9. Post your score!

*To avoid shoulder injury and harmful shoulder pain, go lighter on your weight bar and be sure you have worked up properly to the weight you are lifting. As you continue to add shoulder rehab exercises into your workout routine and are sure your shoulder is strong and healthy, then add weight to your shoulder lifting exercises*

httpvp://www.youtube.com/view_play_list?p=4B931B2688BEE8FA

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Looking to increase size in your chest and build muscle? When you increase your weights, this is the best workout routine to achieve BIG results!

Warm up: jog 800 meters (2 laps around track) 10 minutes of indoor row

Chest and Back Workout Routine:

- Chest: Bench press & Back: Pull ups; Advanced add weighted belt, Beginners = do Lat pull downs instead

- 15, 10, 5, 3, 1 = these are the reps you will do for each exercise. Every new set go heavier on the weight (your max). If you fail to get the correct number you need to redo the set.

- Don’t give up! post your weights and time!

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Warm Up - 400 meter run

Shoulder Workout Routine:

- 20 push ups

- 50 jumping jacks

- 20 hand stand push ups (beginners can do pike push ups or if needed, just hold the position for 20 seconds to modify)

- (3-3-3) clean and jerk This exercise is more for advanced weight lifters and bodybuilders; aim for starting at 125lbs to your body weight or max) Beginners can still do this exercise and start with a broomstick to learn from then a 45-65 lb bar until you have the right technique to move higher in weight.

- Repeat the circuit 3 times. Beginners modify and scale to fit your level.

Nutrition=  the science of utilizing healthy food to support life.

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You can do this workout every third day to stay conditioned.  It’s a simple workout that really challenges the chest, back and arms.   It’s a pyramid type routine.  In it, we do 2 push-ups for each pull-up.  The goal is to see how high you can get your reps.   Because you’re dropping for push-ups and jumping up for pull-ups, your heart rate will jump as well!

Start by doing one pull-up followed by 2 push ups.  After that, each number doubles until you’ve maxed out your upper body.

Pull-up, Push-Up:

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Warm up:

- 3 sets of; 2 minute Jump Rope and 10 Medicine Ball Push Ups

Workout Routine:

- 4 seated dumbbell Shoulder Press
- 4 Front Squats
- 4 Thrusters

- This workout routine consists of 4 sets with 4 reps each exercise. Get yourself warm so the first few sets (don’t count) go with light weight to get up to the max weight that you will be able to do for 4 reps . Once you have found correct weight that you can do 4 reps with, start your sets!

httpvp://www.youtube.com/view_play_list?p=04A550882E1757E2

Thought for Today: Volunteer;  In your own way try to give back to others that might need a little help.

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Warm up: 10 minutes on elliptical  machine, then 5 minutes indoor row

Chest Workout Routine:

- Dumb bell Incline Bench Press

- Push ups (double the reps)

- 15-12-10-8-15 reps

- This chest exercise is simple, all you need are dumbells. In the 1st round do 15 reps on the incline bench, once finished get on the ground and double the reps on push ups. Once done take a break and let your partner go. Each round try to go heavier on the weight and remember to double the reps on push ups. 5 total rounds. Post weight for each round.

Good weight (2 dumbells total weight) for advanced:
1 = 60 lbs
2 = 70 lbs
3 = 80 lbs
4 = 80 lbs
5 = 70 lbs

Good weight (2 dumbells total weight) for beginners:
1 = 16 lbs
2 = 20 lbs
3 = 30 lbs
4 = 30 lbs
5 = 20 lbs

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Warm up: jog 1 mile

Tabata Workout Routine:

- Exercise 1, Tabata Bench Press; do as many reps as you can for 20 seconds, 10 second rest, continue for 4 minutes.
Men 135 lbs, Women 65 lbs, Beginners 45 lb bar.
Scoring – what ever your lowest rep in any of the eight rounds is that will be your high score. So if in one of the rounds you only do 5 reps then that will be your score for the workout.

- Indoor Row for 2k

- Exercise 2, Tabata Push Ups; hands should be under the shoulders (not a wide hand position) do as many as you can for 20 seconds, 10 second rest, continue for 4 minutes.
Again your lowest rep in any of the eight rounds that is your score for the round. Go to your knees if you have to.

- Post your score for the Bench and Push ups! Don’t give up!
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NASA's Opportunity Rover on Mars

Today’s free upper body workout routine focuses on shoulder strength. Let’s blast the shoulders for that toned and strong upper body… attack this workout for savage arms!

*Remember if you are looking for more size in your arms and working out with heavy weights, workout your shoulders each week, the result will make your arms look bigger and proportional to the biceps.

*And for the ladies looking for a slim arm; workout your shoulders with lighter weights and more reps for a sleeker toned arm. The result will be a proportional look to make the under arm seem smaller and fight unwanted arm fat!

*Relieve shoulder pain by slowly strengthening the muscles surrounding your shoulder with light weights and steady movements.

Warm up - Treadmill 15 minutes fast pace walk or jog incline at 4.0 (or elliptical if needed) and Push ups – Men 30, Women 20

Workout Routine:

- the Barbell Push Press (Men = 95 lbs, Women 45 – 65 lbs)
- Do 10 reps , every 2 minutes add 5- 10 lbs.
- For example; 1st set 95 lbs 10 reps, 2nd set 105 lbs 10 reps
- Use the the whole 2 minutes to finish 10 reps and then add extra lbs to begin the next set. When u can’t continue or finish  10 reps in 2 min, your work out is done.  Post sets and your weights!

Word today = Opportunity
“Spend eighty percent of your time focusing on the opportunities of tomorrow rather than the problems of yesterday.”
- Brian Tracy

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