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Posts Tagged ‘shoulder press’

Well, I should be getting ready to do my leg workout.  I am really trying to get myself pschyed out about this because I know it is going to be hard.  I am going to attempt to do the one-on-one with Tony today.  I really should do the Power 90x legs and back workout.  What I was thinking about is combining the two together and doing the leg part with the one-on-one and then do back part with the Power 90x.  I think I will do that and see what happens.  I have two TV’s to work off of.  I think it will take longer than an hour but hey, it is Saturday and cleaning house is the last thing on my mind.

Well, as I have been really working on my arms and thinking about the shoulder exercises that I have been doing with the Power 90x.  I found another exercise that I remember that I and my morning group has not done in a while.  Let me tell you that I normally change up the exercises weekly for them so that they and I don’t get bored.  This week was a whammie.  OMG, we worked out soooo hard.  They told me not to eat my oatmeal in the mornings cause I way too much energy.  Better than eating that donut (Susan) in the mornings.  :)  Their chests, legs, arms were all sore.  I have to be honest it kicked my butt also.  I was sore and still sore from all of exercises, especially in the chest area, where I went ballistic and did I don’t know how many push-ups with a down 2 up 2 as well.  My legs seem to be fine.  My shins are slightly sore, but not too bad today.  I will fix that problem here real soon.

Okay, for the exercise.  Now, you can have a 3-lb, 5-lb, and maybe up to 10-lb. 10-lb is really pushing it.  Start off in a shoulder press position.  Making an “L” with your arms on the right and the left side.  Think of it as “Stick up position”  Okay now, start with the right arm, press up for 8 reps (remember when coming down you want to bring back to that “L” position and no lower), now bring both bent arms to the middle in front of your face, keeping the elbows in front of you and close together as you can, (try not to let the elbows flare out, maitaining the “L”), now press up with both arms together for 8 reps, now come back to the “Stick up position” and press the left arm up for 8 reps, go back to center and press up for 8, break it down to do 4 reps the whole thing and again break it down for 2 reps and that my friends is one set. 

Thanks to my sadistic friend Mindy, who is just fun.  I just give her all the credit because I don’t want anymore cussing my name for that exercise, even though I teach it to get a whine out of my classes.  I love it.  It works, I am telling you, you should try this.  If you need a little somethin, somethin, to have a change and feel that lovely burn.

Well, let me go start getting Tony to kick my butt.  Why? Why?  Somebody just smack me.

Okay, so I did my shoulders and arms yesterday in the afternoon before my TurboKick workout.  Well, I was so sad that no one showed up.  You ever get the feeling that you are not good enough or that you are a bad teacher.  That for sure is not me.  I hate it when people don’t show.  I really take it personally.  I know I shouldn’t but I do.  I am so passionate about fitness that it kills me that people don’t put themselves first and don’t feel like they have to exercise to live.  Living is what it is all about.  Feeling good about yourself is what life is about.  Not hearing the words from the doctor telling you “You need to workout or you will die”, that should be enough for some people.  I still did my TurboKick workout by myself so that I could practice a round to teach next Tuesday.  I needed the cardio anyhow.  Then, I taught the Body Chizel class right after that.  We did one exercise for upper body, then one exercise for middle, and then one exercise for legs.  Then, started over again.  It was pretty intense.  My arms were on fire.  I had to use a smaller weights though, cause I knew right after my workout with Tony, they would be dying.  I am getting stronger though.

Well, Monday I taught my Body Chizel class to my normal morning group. Did I say normal?  They are definitely special.  They make me laugh.  We did some shoulders about two sets. We did standing alternating shoulder presses for about 16 and then put them together and did another 16.  We did front raises alternating for 16 and then put them together for another 16.  We did rear flys alternating for 16 and put them together.  Okay, so we did two sets of those.  After the two sets I really like to feel the burn in the shoulders.  I love it, love it when they moan and whine.

So, here is what you do.  Take the arms straight out like you are making a “T”.  Take the hand and flex them, another words, point the fingers up toward the ceiling and palms facing out.  Now, draw circles for 20 counts one way and the reverse for 20, after that point the fingers down with palms facing in towards the body, and do the same thing.  Make sure you are breathing.  This little exercise freakin burns and develops those pretty shoulders we like. Your arms and shoulders feel like rubber after that.  My class gets to stepping around, it is fun to watch while they are just trying to draw circles. 

Try it.  You will like it.