Welcome to Gone Adventuring. Let's move together.​
Share on facebook
Share on twitter
Share on pinterest
Share on whatsapp

Day 19: Triceps and Shoulders workout, a Monkey’s Business

Instructor: Kristine Chaussard
Level: All Levels
Focus :   

This heavy on the triceps & shoulders workout for our total upper body day today continues to refine our strength and define lean muscle tone in our bodies. Today’s workout also provides balance to the body and aids in developing a better, stronger and more upright posture. As you feel stronger in your own body throughout this 30 day program we continue to build and refine in each of our movements. Get ready to work again and again those posterior deltoids, triceps, anterior serratus, lats, biceps and pecs, including obliques and core. We alternate between using resistance band and weights to work both our larger muscle groups as well as our micro, supporting muscles for a fully balanced musculature throughout.

In order to build lean muscle we are using the addition of weights. Be reminded that if you are new to this type of exercise, Pilates, or weight lifting, please go with body weight only, and the resistance bands. Add the weights once you are sure to move through each exercise with best form and alignment.

Equipment Needed :     

Your mat, 1 resistance band or if you have a bungee band with handles that’s what I’m using today (these are especially nice to have at home if your set up is mat only, it adds a lot for training the upper body), and 1 heavier set of dumbbells/hand weights.

Class Level :     

ALL levels. Modify as you need, and suggestions are given at times of how to do that today. Today is not an advanced routine, but in exercises where you are still building strength, you will mostly simply reduce your range of motion or do it body weight only until you build your strength to take it full range. Remember to make this workout YOURS!

The Course of this Class :   

Enjoy today’s view behind me for some extra energy and movement motivation. Our exercises today are comprised of: planks, push ups, 1 inversion, side planks, overhead pulls & presses, tricep dips, kick backs & pulls, chest presses, lat rows and more. Pace is steady and fluid. Again, as stated above, we’ll alternate between using the weights, body weight, and the resistance band. Pretty simple, all upper body.

Today was a full workout, you are done. Make sure not to overdo. If you do anything more today, light cardio and that’s it. Your program is full body throughout the week. So save your energy and go get lots of water. I’ll see you tomorrow!

Goals :     

Triceps and shoulders workout, upper back, upper body focused for lean, strong muscle tone. Better improved posture. More balanced structure in total body. Hopefully see small improvements in strength in planks and push ups, more stamina and the ability to hold the position longer without fatiguing or loosing form. Fitness transformation. Alternate daily workouts focus for a full body toning at each week’s end. See and feel actual progressions. Achieve your goals whether to improve strength, posture, burn fat and calories. Have fun 😉!

Next up : 

Cardio day.

Other fit challenges you may like :   


Add a Cardio workout onto today :

Day 12: This Weighted Cardio Workout packs a punch, Day 5: Low-Impact Cardio at-Home, Sweat it to Shred it

More Upper Body Mat classes you may like :  

Day 14: How to Build Upper Body Strength from Home, Day 9: Strong Arms, Strong Shoulders – Planks Away over the sea!, Day 1: Arms Strength Training, Trim & Tone Upper Body!, Sure to Burn, Fun & Fabulous Abs & Arms, Body Weight Training and Planks, Live Replay, Plank Party! Take the challenge: 17 minutes of planks!, Toned Arms and Tight Abs Workout – Upper Body Makeover, Live replay

Keep daily fit with us here