Boulder Shoulders, Calves & Cardio

Warmup

Cardio - 100 calories

Rotator Cuff 3x12-15

Workout

Seated smith calf raise

4x10 | 1:3:3:3 | 45 second rest

Donkey calf extension / Wall calf press

4x20 (10 neutral 10 toes in) / 3-5 | 1:1:2:0 / 1:3:2:2 | 45 second rest

Kneeling dumbbell press

4x15-7 | 1:0:2:0 | 45 second rest

Seated face pull

4x12-7 | 1:1:2:0 | 30 second rest

Cable upright row / Lateral raise

4x12-7 | 1:0:2:0 | 30 second rest

Reverse pec deck

4x12-7 | 1:1:3:0 | 30 second rest

Incline dumbbell lateral raise

4x10-15 : 1:0:2:0 | 30 second rest

Interval sprints

Walk for 1m45s then sprint at 90% for 15 seconds

- 200 calories is the goal.

#shoulders #calves #cardio