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Recipe for sore shoulders: Jump rope + Mountain climbers + push ups!

Have you heard of a recipe for sore shoulders before?

Ha,  me neither!  I made that up this morning after the workout.  I wanted to give the workout a title like big cardio session with some shoulder work.  and it was indeed a Massive cardio session with LOTS of shoulder work.  My shoulders are still burning as I am typing this blog.  So are my legs and tomorrow I know my hip flexors will be sore.  SO Sore shoulders, sore legs plus improved fitness level after today is definitely a recipe to try out.  The good news though is that this recipe can’t flop…..

I will advise you to do a strength session tomorrow after this high intensity workout.

 

Here is the workout:

 

warm up: 8-10 min jog or cycle

1.

  1. 150 steps ** every 30 reps do 30 x mountain climbers (total) – 30 steps, 30 mountain climbers, 60 steps, 30 mountain climbers, 90 steps, 30 mountain climbers, 120 steps, 30 mountain climbers, 150 steps, 30 mountain climbers.
  2. 10 x star jumps
  3. 10 x push ups
  4. 10 x one arm shoulder press (both DB in one hand)

2.

  1. 200 x jump rope** every 50 reps do 30 x mountain climbers (total)
  2. 20 x star jumps
  3. 20 x push ups
  4. 20 x one arm shoulder press (both DB in one hand)

3.

  1. 90 steps ** every 30 reps do 30 x mountain climbers (total)
  2. 30 x star jumps
  3. 30 x push ups
  4. 30 x one arm shoulder press (both DB in one hand)

4.

  1. 200 x jump rope** every 50 reps do 30 x mountain climbers (total)
  2. 40 x star jumps
  3. 40 x push ups
  4. 40 x one arm shoulder press (both DB in one hand)

Finisher:

30 sec Lunge Hold L

30 sec plank

30 sec lunge hold R

30 sec plank

30 sec one arm plank L

30 sec one arm plank R

30 sec plank

Repeat 2 times

ABS:

25 x bicycles

25 x crunches

25 x side crunches L

25 x side crunches R

Repeat 3 x

Lerentia Strydom

One of Melbourne's top personal trainers and founder of the Strydom Method. She has dedicated her professional life to find the absolute best way of training. Lerentia has helped thousands' to get healthier, fitter and leaner than ever before.

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