Sun's Out Gun's Out

May 01, 2011
Sun's Out Gun's Out

Summer is approaching and you should get in shape

With summer quickly approaching, you might be rummaging through that almost forgotten drawer of halter tops and tank tops, quickly realizing that those tops will never make it out of that drawer if your arms keep waving even you stop. Maybe you are looking for something new, getting bored of your normal gym routine. If you want to be ready to show off those shoulders, than this workout is exactly what you're looking for. 

1. Warm up: 5 min boxing routine, holding 3-5lb weights

a. 1 min jumping jacks
b. 1 min boxers hop with jabs
c. 1 min squatted cross punches
d. 1 min step touch uppercuts
e. 1 min jump rope

2. Pulsing push ups: 4 x 20

Hold a push up position and lower yourself down to about an inch off the ground, keeping your abs tight. At the bottom of the push up, perform a tiny bounce (or pulse), then powerfully launch back up to your starting position.

3. Dips: 4 x 25

Sit on a bench or chair and place you hands on the bench next to your side. Step your feet out as far out in front of you as possible. Keeping all your weight off your feet and in your arms. Slowly lower your upper body down towards the floor and keep your elbows tucked into your sides. Once you reach the bottom of the movement, press through your triceps back up to the starting position.

4. Alternating Shoulder Press and Lateral Lift: 3 x 12 each

a. Start with a heavy set of shoulder press.
b. With only 30 seconds of rest, go right into a set of lateral lifts, medium weight.
c. Keep alternating exercises, until you perform 3 sets of each one.

5. Pyramid pull ups- alternating grips: 5 sets

a. Begin with a set of 5 pull ups, standard grip. Then rest for only 30 seconds.
b. Go straight into a second set, this time with an underhand grip, perform 4 pull ups
c. Continue counting down the number of pull ups for each set: 5,4,3,2,1.
d. Next, workout your way back up the pyramid, alternating grips for each set.

This high energy, upper body sculpting routine can be done anywhere, anytime, and will give you the right to bare arms all summer long!

Team SciFit
Chelsea Cruz

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