Thursday’s workout

My friend Amanda:


Has been looking for help in the gym so I’ve started training with her, helping her with meal prep etc.. etc…

We’re both kind of uneasy in the gym we’re at (Planet Fitness) because there’s very little private area for body weight or even free weight combo workouts, so we end up smooshed in their “30 min. workout” area for the time being. We stay there tho because it’s a good location, 24 hours, cheap and we both tan there, so we’re trying to make due.

Yesterday we decided to focus on shoulders so here’s our workout:


Walk on treadmill set at speed 2.5, incline 9.5 for five minutes
Run on treadmill (my speed started at 5.4 and ended at 6.2) for 15 minutes
                                (Amanda started somewhere near 4.8 and ended around 5.5 I think)
Windmill arms both directions x10
The following circuit three times:
10 push ups (mine were on my feet)
(Amanda did her first three pushups on her feet and the remaining 7

in each set on her knees)
10 Burpees
20 Mountain Climbers


Four sets of the following Circuit:

  • Dumbbell Shoulder Press x15 reps (I used 10lb dumbbells, Amanda started with 5lb and used the 10lb on her last two sets)
  • Barbell Front Lift and Hold for 3 seconds  x15 reps (we had our hands facing the ceiling instead of the floor so some assist came from the biceps. Both used a 20lb barbell)
  • Shoulder Press Fixed Weight Machine x 15 reps (I used 30lb on the first two sets and 45 on the second two, Amanda stayed at 30lb the whole time)

Cool Down

More arm windmills, both directions
20 pushups in sets of two (Mine on my feet, Amanda on her knees)


Here’s an example of the dumbbell press and the shoulder press:

Screen Shot 2017-05-12 at 4.52.10 PM.png

Screen Shot 2017-05-12 at 5.12.49 PM.png



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