Name: Playbook - eFitmama - W2/D2 Shoulders and Glutes
Uploaded: 2023-01-01T18:00:59.875Z
Duration: 45 min
Description: W2/D2 Shoulders and Glutes

Becky

Elyse

Warm up: do 10-15 minutes of low impact cardio such as a cardio machine, outdoor brisk walk or jog, biking, etc. 

Directions: you will do all exercises in each circuit or superset back-to-back, take a rest, and then repeat for a total of 3 times before moving onto the next set of exercises. Rest time is 45-60 seconds 

Equipment Needed: Medium to Heavy Set of Dumbbells, a loop band, and a bench, step or chair

EXTRA CARDIO CHALLENGE: 1+ mile walk after your workout or at any time in your day

Standing Single Arm Shoulder Press

10 each leg

Place a medium to heavy loop band above your knees, slightly hinge forward while holding onto something (a chair or wall) and squeeze your glutes at the top

Standing loop band glute kickback

Superset

Bent arm lateral raises

Start with palms facing in, in front of your face. As you press up, twist bringing palms facing out overhead 

Use a medium to heavier set of dumbbells for these

Seated Arnold press

Alternating Neutral Grip Front Raise

Circuit

8 each leg

Use a bench, step, chair, couch, etc.

Bulgarian split squat

Alternating L raise

Use dumbbells and a mat on the floor if you don’t have a barbell or a bench. Drive through your heels and squeeze glutes at the top

Barbell/Dumbbell Hip Thrust

W2/D2 Shoulders and Glutes

Great! Excited to complete this challenge

Jessica

Tracy

Stefanie

W1/D1 Shoulders and Abs

Madeline

Jill

W1/D2 Legs and Glutes

Abby

W1/D3 Full Body

W1/D4 Chest and Back

Nik Rowe

Lindsey

W1/D5 Biceps, Triceps, and Abs

Alma

W2/D1 Full Body

Go good! 💪🏼 So glad it was arms and abs because my legs are sore today!

W2/D3 Chest, Triceps, and Abs

Nicole

W2/D4 Legs and Glutes

Arms on fire! So quick and effective! Best way to start a Friday! Thank-you!!

W2/D2 Shoulders and Glutes

Community

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