Aspire Fitness

Hard Work Generates Results

Week-11

Workout

5 sets

  1. Pushups – 15 Reps
  2. Reverse Pushup – 10 Reps
  3. Shoulder Press – 10 Reps
  4. Upright (dumbbell) -10 Reps

Run -1 Kilometer

5 sets

  1. Pushups – 15 Reps
  2. Reverse Pushup – 10 Reps
  3. Shoulder Press – 10 Reps
  4. Upright (dumbbell) – 10 Reps

Descriptions

Pushups | Start with your hands just outside shoulder width, place your toes (or knees) behind you. Try to balance the weight evenly between your hands and toes (or knees). Be sure to keep a straight line between your shoulders, hips, knees and ankles. From this position lower your body towards the ground having your chest touch the ground. Once you’ve reached the ground push through your hands to return yourself back to the starting position.
Reverse Pushup | Laying under a bar, high enough so that when you’re holding onto the bar you’re not resting on the ground. Have your feet in a position to allow you to be horizontal with straight legs. Now pull yourself up to the bar, keeping a straight line between your ankles, knees, hips and shoulders. Let yourself down slowly, you shouldn’t fall back to the starting position.
Shoulder Press | With two dumbbells at your shoulders, with your feet shoulder width apart. Raise the dumbbells above your head so that they meet above your head when your arms are straight. Lower back to the starting position. Be sure to breath out while pushing up. DO NOT HOLD YOUR BREATH!
Upright (dumbbell) | Standing tall, with dumbbells infront of you, pull them up to your armpits, keeping your elbows as high as you can. Be sure to have your shoulders stay down, avoid a shrugging motion.
Run | Standard Run, pace self set.
Pushups | Start with your hands just outside shoulder width, place your toes (or knees) behind you. Try to balance the weight evenly between your hands and toes (or knees). Be sure to keep a straight line between your shoulders, hips, knees and ankles. From this position lower your body towards the ground having your chest touch the ground. Once you’ve reached the ground push through your hands to return yourself back to the starting position.
Reverse Pushup | Laying under a bar, high enough so that when you’re holding onto the bar you’re not resting on the ground. Have your feet in a position to allow you to be horizontal with straight legs. Now pull yourself up to the bar, keeping a straight line between your ankles, knees, hips and shoulders. Let yourself down slowly, you shouldn’t fall back to the starting position.
Shoulder Press | With two dumbbells at your shoulders, with your feet shoulder width apart. Raise the dumbbells above your head so that they meet above your head when your arms are straight. Lower back to the starting position. Be sure to breath out while pushing up. DO NOT HOLD YOUR BREATH!
Upright (dumbbell) | Standing tall, with dumbbells infront of you, pull them up to your armpits, keeping your elbows as high as you can. Be sure to have your shoulders stay down, avoid a shrugging motion.