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TS8 ∞ Day 14 (Built to Prosper)

1) Warm-Up

For as long as needed, 2-15 mins. 

Do whatever you prefer to warm up, e.g., running, dancing, crab-walking, etc. It’s your workout; it’s your choice!

2) Curl-to-Reverse Grip Shoulder Press

8 reps x 3 sets

First, we’re going to curl our dumbbells as we usually would. But then, instead of lowering them, we’re going to press them up, keeping our grip supinated, i.e., our palms are facing backward. This is a Reverse-Grip Shoulder Press. We keep our biceps engaged throughout the entire motion by supinating our grasp. Once you reach the top, come back down and finish the curl as you usually would.  

3) Unilateral Bent-Over Dumbbell Rear Delt Raise-to-Concentration Curl

12 reps x 3 sets

Grab your weight in one hand. This is a unilateral movement, so we only need one dumbbell. We’re going to engage our posterior chain and hinge forward from our hips. Allow your arm to dangle, inhaling it up and out to your side. Now, this is the Rear Delt Raise, then exhale it back down and complete a Concentration Curl. For the Concentration Curl to be the most effective, bring your pinky to the outside of your shoulder.    

4) Single Dumbbell Curl Flex + Supinated-Grip Front Raise

16 reps x 3 sets

Hold a dumbbell with both hands as if you just curled it up to your chest. Now inhale your arms straight & out. Your shoulders, elbows and wrists should all be at the same height. Exhale inward back to the starting position. 

5) Halo (Clockwise + Counterclockwise)

16 reps x 3 sets

We’re rotating the weight around our heads using a dumbbell or a kettlebell. 

6) Medicine Ball Rows

24 reps x 3 sets (explosive) 

We’re completing explosive rows with a Medicine Ball or a lighter dumbbell.

7) Dumbbell Punches

12 reps x 3 sets (explosive)

8) Ball Slam

8 reps x 3 sets (explosive)  

The following 8 poses will be done as your cool down. Hopefully, you enjoyed your workout and feel ready to make the most of your day!

9) Child’s Pose

10) Downward-Facing Dog

11) Easy Pose: Eagle Arms

12) Half Boat Pose

13) Wind Relieving Pose

14) Staff Pose

15) Middle Splits: Elbows on Mat

16) Noose Pose

 

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