Spring Rob's Terrific 20 - Day #9 - Thur, February 18th

Rob's Terrific 20 

Day #9: Thursday, February 18th

Workout focus SHOULDERS

• Deltoid Push Ups
• Rob's Windmill 1x20, 1x30, 1x40
• Bikex20 minutes
• *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.

Here are some descriptions and images to help you complete the exercise.

*Information is from workoutlabs.com

Deltoid Push Ups

Push ups can be varied in lots of ways to concentrate on different muscle groups.

Today's workout focuses on the deltoids by adding the weight and pressure to primary focus on the "delts".

Rob's Windmill

1. Stand straight holding a 3lb yoga ball in each hand.
2. Hold the yoga balls in in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
3. Raise the left yoga ball out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
4. Continue raising the yoga ball until you arm is a little above parallel to the floor. Exhale as you are raising the dumbbell.
5. Pause for a count of one.
6. Inhale and slowly lower the dumbbell to the start position.
7. Then raise each yoga ball out and upwards to your side, continuously moving from in from to more laterally.
8. Your third set is completely lateral
9. Repeat in each plane x20, 30, and 40 reps