This workout specifically has a lot of shoulder and upper body work to help my rock climbing and kayaking. The cooldown is mostly lower body because as primarily a runner, I always need lower body stretching.
Warmup
3 sets of:
- 5 bodyweight squats using PVC pipe for form
- 5 reverse lunges, each leg
- 5 bodyweight back extensions
- 5 PVC pass throughs
- 5 PVC figure 8s, each direction
- 5 PVC oblique twists, each direction
Main Workout
Each exercise is 3 sets. 10 reps for each exercise for high rep, low weight days; 5 reps with heavier weight. Abs are done during the rest period. All abs work is 10 reps.
- 30 second Farmers Walk; dead bugs each side with stability ball
- Dumbbell/barbell bench press; dead bugs each side with stability ball
- Single arm dumbbell row; Russian twists
- Bicep curl to Arnold press; hanging leg raises
- Dumbbell pullover; hanging leg raises
- Lateral & front raises superset; weighted knee to chest crunches
- Weighted back extension; no abs during rest
- Horizontal woodchoppers using resistance machine
Cooldown
- Figure 4 stretch
- Pigeon pose
- Sun salutations
- Seated spinal twists
- Seated toe touches