Summer Back and Shoulders-R U UP FOR A CHALLENGE?

Summer Back & Shoulders Challenge

This Summer Back and Shoulders Challenge offers something we all would love to have. Defined shoulders give the illusion of having a smaller waist. A developed back is beautiful, there’s no denying it. After doing this challenge you may find yourself turning around, looking in the mirror and admiring all your hard work. Keep going after this challenge, 1-2 days a week of working a particular muscle group will get you one awesome body. Be sure to check out my TOTAL BODY TRANSFORMATION PROGRAM, for all fitness levels with a step-by-step guide to help get you the body of your dreams.
What you’ll need for this challenge:
Lots of water, 2-4 sets of dumbbells of varying weights (the amount of weight depends on your current fitness level), a yoga mat, either a hardback chair, exercise ball and/or flat bench. It’s important to increase the weight to prevent muscle plateau. Keep those muscles guessing! Also, and probably most importantly…you must have 100% commitment!
Be sure to watch all the videos before beginning each day’s workout.
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Let’s get started!!!
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DAY 1
Shoulder Workout – Perform the following as a circuit. Complete the workout with the rest periods indicated. Complete 3 circuits.
Seal Jumps – 20 reps (warm up…perform only once)
Military Press – 12 reps
Rest 10 seconds
Upright Rows – 12 reps
Rest 10 seconds
Side Lateral Raises – 12 reps
Rest 10 seconds
Front Raises – 12 reps
Rest 30 seconds
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DAY 2
Back workout. Perform the following circuit 3 times.
Seal Jumps – 20 reps (warm up…perform only once)
Bent over row – 12 reps
Rest – 10 seconds
Single Arm Dumbbell Rows – 12 reps each arm
Rest – 10 seconds
Push-ups – 20 reps (Below you will find videos for knee push-ups and military style)
Rest 30 seconds
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DAY 3
Shoulder Workout. Perform the following circuit 4 times.
Seal Jumps – 20 reps (warm up…perform only once)
Arnold Press – 12 reps
Rest 10 seconds
Seated Shoulder Press – 12 reps
Rest 10 seconds
Push-ups – 20 reps (below you’ll find videos for knee push-ups and military style)
Rest 30 seconds
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DAY 4
Rest/Recovery Day (Treat yourself to something special, you deserve it!)
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DAY 5
Today is a fat burning workout! We’ll be doing TABATA INTERVALS which is a 4 minute workout that continues burning fat for up to 24 hours. In order to see those beautiful muscles your developing, the excess fat has to go. Let’s get busy and burn some fat! You will need a way to time your intervals…my favorite, the GymBoss. Takes out the guess workout!
See the videos for today’s workout and simply follow along. Complete one of the workouts, rest 2 minutes, grab some water and complete the second video. It’s a good idea to watch both these videos before beginning so you can more easily follow along.
If you are not able to perform the Tabata workouts, head outside or hit the treadmill and do brisk walking for 30 minutes.
Tabata Formula:
Complete routine 2 times
20 seconds for exercise + 10 seconds rest = 30 seconds
30 x 8 = 240 seconds / 60 seconds = 4 minutes
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DAY 6
Today we’ll be doing yoga to work on flexibility and strength. Namaste!
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DAY 7
Back & Shoulder Workout today. Complete the following circuit 4 times. Today we’re upping the repetitions so you’ll need to use lighter dumbbells. It’s recommended to use 10 lbs or under for today’s workout.
Seal Jumps – 20 reps (warm up…perform only once)
Front Lateral Raises – 15 reps
10 seconds rest
Bent over Row – 15 reps
10 seconds rest
Push-ups – 25 reps
20 seconds rest
Upright Rows – 15 reps
10 seconds rest
Single Arm Rows – 15 reps each arm
30 seconds rest

http://youtu.be/7qaDvP5b_Nk Seal Jumps  Day 1,2,3,7
http://youtu.be/B-aVuyhvLHU Shoulder Presses  Day 1
http://youtu.be/4zl35vmpaLE Upright Rows  Day 1 and 7
http://youtu.be/yTphpkybKuA Front Raises  Day 1
http://youtu.be/cpI-Q3VQrEA One Arm Dumbell Rows  Day 1 and 7
http://youtu.be/OoysSZ6zVLE Bent Over Rows  Day 2 and 7
http://youtu.be/T_7s7UpNbWg Beginner Push Ups  Days 2,3,7
http://youtu.be/ihvdd0rPTiU Advanced Push Ups Days 2,3,7
http://youtu.be/9BkwLTAB5wc Arnold Presses Day 3
http://youtu.be/hrYkMbTdETY Dumbell Shoulder Presses  Day 3
http://youtu.be/Hl5gll5mQy4 Cardio/Tabata  Day 5
http://youtu.be/AimPOSXe7n4 Tabata 2  Day 5
http://youtu.be/GfSlyLWqdZg Yoga  Day 6
http://youtu.be/kDqklk1ZESo  Lateral Raises Day 1

Exercise and health are matters that vary from person to person. Participants of the daily workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician