Shoulders & Core

MY GOODNESS I can’t believe it is almost Friday. This week has flown by and I couldn’t be more excited because for once my weekend isn’t completely filled up with commitments! Which means no excuse for skipping a workout right?! We will see about that 🙂

Friday

Day 4 of the 21 day Holiday Temptations “No Junk Food” challenge. Today I had my first mini struggle 😉 I am part of the Employee Club at work and we put up the huge beautiful Christmas Tree in our front lobby. The Company provided Jimmy Johns for our efforts… Jimmy Johns =  amazing WHITE bread. Shoot! After having my morning smoothie with spinach, banana, PB, and honey, I contemplated the bread for a second but made the smart choice. If I’m going to do this challenge, I’m going to commit to it!  I went with a lettuce wrap instead and it was really good! I didn’t feel uncomfortably full when I was done and it tasted super fresh. Oofta… got through that one!

photo 2-35

lettuce wrap

Yesterday was day three of my 4 days on, one day off lifting program I do and have been posting each day in detail for those of you who asked.  Day 3 was Shoulders & Core. To recap a bit with you, each day I do 90 reps of each body part for that specific day. Here is what I did yesterday for Shoulders & Core.  I personally like to do my lifts on the machines at my gym but they can all be done with free weights as well.

Shoulders

Lateral Raise (machine)- 3 sets of 10 reps

Overhead Press (machine)- 3 sets of 10 reps

Cable Shoulder Press (machine)- 3 sets of 10 reps

Core

Dumbbell Oblique Side Bend (dumbbells)- 3 sets of 10

Full Sit (weighted ball)- 3 sets of 10

Russian Twist  (weighted ball)- 3 sets of 10

Have a wonderful evening!! Tonight I will be lifting day 4 which is my favorite!! Legs and Booty! Can’t wait to share with you tomorrow 🙂

7 thoughts on “Shoulders & Core

  1. I have been following your blog and can’t wait to complete all 4 days! Thank you so much for sharing the program that works for you. Keep it up!!

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