G2

10 Min Cardio of your choice then 5-10 Min of stretching

Shoulders

1. Shoulder Press- 4 sets of 10
-Slow and controlled. Keep your core tight. Don't let your arms go below your ears when coming down.

Superset: 15 dumbbell punches

2. Bent over Lateral Raise- 4 sets of 10
- This exercise is starts sitting on a bench/chair. Slightly bend at the waist while sitting to perform exercise. Start with lighter weight. Drop set last set (until failure). You don't have to bring them up too high.

Superset: 10 Lateral Raises (standing). Arms start down by sides and lift out to the side (not to exceed shoulders).

3. Military Press- 4 sets of 10
- This can be done with barbell or cable

Superset: 10 Plate Squeezes
-Uses a weighted plate of your choice, squeeze plate from chest and extend arms forward. Slow and controlled will accomplish best results.

4. Forward Raise- 4 sets of 10 (cable machine)
-Slow and controlled- Pause at the top of each rep for 2-3 secs.

Superset: 15 Upright Rows

5. One Arm Med Ball Pushups- 20 secs each/3 sets
-Do this exercise while alternating arms every rep.

Superset: Med ball raise- 20 secs non stop

Be sure to refocus stretching towards the shoulders that you just worked.

I will post a picture in the chat so you have examples of the exercises.

Supersets are not required. Just an added difficulty if you would like an added challenge.

G2

5-10 min jog

2 mile run

After each 1/4 mile (or 1 lap around Cowan) stop and do:
75 jumping jacks
30 mountain climbers (2 count)
20 sit ups (hands behind head)

8 laps at Cowan= 2 miles