Shoulders & Arms

Sorry for not posting a workout in a while! Things have been crazy busy. Anyways.. here is a killer shoulder and arm circuit for you! I used 10 pound weights, a bench, and a stability ball for this workout.

Side note: I post "selfie" pictures on my blog to show you all that consistency is key and transformations do not happen overnight. I have been working out consistently for as long as I can remember and I still have major flaws that bother me. I just remind myself to stick to the plan and I will get to where I want to be eventually. I also highly recommend taking "selfie" pictures to track your progress! Look at your pictures on the days where you feel as though you have made no progress and lack motivation to remind yourself why you started! :)

Incline Walk- 10 minutes

*Push ups on stability ball X 12 reps (Push ball against wall to make it easier) 

*Plank abs on stability ball X 20 (In plank position with hands on the ball bring opposite ball to   opposite elbow)

*Dips on bench with feet on stability ball X 12

*Single leg bridges on stability ball X 15 per leg

*Single leg squats on stability ball with dumbbell overhead push (10 lbs)  X 12 per leg (One leg on ball- squat down on one leg and push dumbbell overhead)

*Plank 1 minute

Repeat X3

* Lunge, pull, & push X 15 each arm- 10 lbs (lunge, bring dumbbell down opposite foot, pull back & push overhead)

*Bench toe taps X 50 

* Plank taps push ups X 10 (tap each hand to opposite arm 2 times then push up)

* Side plank dips X 20 each side

* Wall sit against a stability ball- 1 minute 

Repeat X 2

* Dumbbell press while laying on stability ball X 20

* Chest Flys while laying on stability ball X 20

* Jump squat turns X 10 times (squat 4 times then jump and turn)

* Dive Bomber Pushups X 10 (Start in downward dog & vinyasa down then push back)

*Plank Jacks X 20

Repeat X 2