4/8 & 4/9: Cardio and Women’s Shoulder Workout

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I’m gonna keep this post short and sweet today because it’s Friday, it’s dinnertime and I’m hungry! I did a shoulder workout today and I’ve also included the cardio workout I did yesterday.

Shoulder Workout

Military Press (in front)

• Warm up: 2 sets x 12 reps, 20#
• 1 set x 10 reps, 40#

Lateral Raises

• Warm up: 1 set x 12 reps, 5#
• 1 set x 7 reps, 10#

Bent Over Raises

• Warm up: 1 set x 12 reps, 5#
• 1 set x 6 reps, 8#

Front Raises

• Warm up: 1 set x 12 reps, 8#
• 1 set x 10 reps, 15#

Dumbbell Shrugs

• Warm up: 1 set x 12 reps, 10#
• 1 set x 10 reps, 25#

Cardio Workout

• 5 minutes @ 4 mph
• 20 minutes @ 4 mph, 10% incline
• 5 minutes @ 4 mph

Total Time: 30 minutes

Total Distance: 2 miles

Total Calories Burned: 305

Enjoy your weekend!!

All the best,

Melinda