40 Min Chest & Shoulders – Unilateral Strength is Day 27 in Heather Robertson‘s HR12Week 5.0 program.
Heather fried my chest and shoulders in this workout! There are 3 circuits and each circuit focuses on a muscle group. You do each circuit twice to completely fatigue the muscle you are working. I was ambitious the first time through each circuit but when it is repeated I had to drop to lighter weights. And the finisher! It definitely finished off my shoulders and chest!
The exercises are done interval style: 40 seconds of work followed by 20 seconds of recovery. The finisher has different interval times and those are noted below. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise. At the bottom of the screen during the preview, there is a small graphic with a weight recommendation–light, medium or heavy.
40 Min Chest & Shoulders – Unilateral Strength is 38:44 minutes; 35 second intro, 4:40 minute warm up and 4 minute stretch. Equipment: dumbbells, yoga block and fitness mat. Heather recommends 5 to 35 pounds. The weights listed below are what I used.
Circuit 1: (30# DBs first circuit, 25# DBs when repeated)
- Uneven push up (one hand is on yoga block)
- Combo chest press (one single arm chest press each arm + one double arm chest press)
- Repeat #1 w/ yoga block under other hand
- Repeat #2
- Repeat #1-4
30 second rest
Circuit 2: (20# DBs first circuit, 16.5# DBs when repeated)
- Single arm Arnold press
- Shoulder press (elbows face forward, palms face each other/face)
- Repeat #1 on other arm
- Repeat #2
- Repeat #1-4
30 second rest
Circuit 3: (9# DBs first circuit, 7# DBs when repeated)
- Single arm lateral raise
- 90 degree lat raise (elbows are bent at 90 degrees)
- Repeat #1 on other arm
- Repeat #2
- Repeat #1-4
30 second rest
Finisher: (each exercise is done for 20 seconds followed by a 10 second rest)
- Shadow box (alternating front punches with light DBs) (5# DBs)
- Rocket push up (do one push up then push glutes back to heels keeping knees elevated off mat)
- Repeat #1 & 2 three more times
I am deeply sorry for your terrible double loss, 2lazy4gym. Too much sorrow to have to bear all at once. F— cancer, and f— whoever decided dogs should have such short lives and break our hearts this much. I hope you can find comfort in the notion of how much love, friendship and support you gave them both in life, your darling friends.
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Thank you.❤️
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Last summer you shared a poignant personal update regarding your BFF from 6th grade. Did she win her battle? 🙏
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No she did not. We lost her last fall. Last fall was a very difficult time. I also lost my dog of 16 years. My two best friends within months of each other.
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