tuesday trainer–chest, shoulders and triceps

Glad to have made your Monday’s a little brighter with the Pinterest banter.  I was actually pretty thrilled when I found out that two people had pinned the Tuesday Trainer button like two weeks ago?!?!  Pretty cool, no?

Welcome to the SIXTH edition of Tuesday Trainer!!  I’m excited about this week’s workout because it’s the final piece in the upper body.  If you missed it, we worked our Back and Biceps two weeks ago and Core sometime before that.  This week’s theme is Chest, Shoulder’s and Triceps!

I never know how these workouts will pan out until Monday night, when I get the last of the videos in.  I actually thought we’d have a lot of chest moves, but Janetha came through in the end (even while sick) and gave me TWO moves that I needed.  That’s why I love this feature – it’s blogger supported, kind of like a workout co-op! You guys always pull through and give me AMAZING moves (and videos) to work with!  Thank you!

This week’s workout is almost entirely comprised of body-weight exercises, using very little equipment.  It’s something you could definitely do in a small space or while traveling!  Never let the fact that you don’t have gym access get in the way of MOVING and SWEATING!  Julie demonstrated this point perfectly for me.

Ha! 

I’m not discounting lifting weights or doing weighted exercises, BUT you can easily get something out of workouts that don’t incorporate weights, also known as bodyweight resistance training.  You just have to do enough repetitions and have the right focus.

The Workout

**Disclaimer: Always check with your physician before starting any new diet or exercise plan!! Pay special attention to the technique and instructions given with every move.**

Trainer Tips:   Trisets– one chest, one shoulder, and one tricep.   Complete circuit 1, rest for 60-90 seconds, repeat once more.  Move on to circuit 2, rest for 60-90 seconds, repeat once more.  And so on, until all 4 circuits are complete.  For weighted exercises, select a weight that challenges you, while executing correct form. 

*Intermediate to advanced: sub out the rest and do a plyometric move for 60 seconds.  Examples can be found on the Tuesday Trainer – Plyometrics workout.*

• Warm-up – 10 minutes of Plyo work, go here for examples. 
• Stretch – 5-10 minutes
• Circuit 1

Exercise	Repetitions
Paper Plate Chest Fly	12, 12
Band Pull Apart	15, 15
Tricep Extension	15, 12

• Circuit 2

Exercise	Repetitions
T-Pushup	12, 12
Upright Row	12, 12
Dancing Crab	12, 12

• Circuit 3

Exercise	Repetitions
Staggered Hand Pushup	12, 12
Dive Bombers	10, 10
Dips	15, 15

• Circuit 4

Exercise	Repetitions
Pushup Pull-Through	10, 10
High V Pushups	10, 10

• Cooldown and stretch

 

The Moves

Staggered Hand Pushup – Heather, gethealthywithheather

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Pushup Pull Through – Katie, yesiwantcake

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Dive Bombers – Allie, colourmehappy

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Pushups with T Stand – Kristin, stuftmama

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Dancing Crab – Bonnie, lifetothefull

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High V Pushups – Kirsten, kcaptures

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Band Pull Apart – Kristin, eathealthybehappylivewell

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 Upright Row – Janetha, mealsandmoves

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Tricep Extension – Janetha, mealsandmoves

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Paper Plate Chest Fly – ME

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Want to join in on the fun next week (because truly, this is community is FUN!)??  Visit Lindsay’s List on Thursday when I’ll announce the next theme.

Now go MOVE!  (or just stay in your pj’s and waste 5 hours pinning crap)

splendid…lindsay