21-Day Fitness Challenge: Day 18

21-Day Fitness Challenge: Day 18

Day 18 was on Thursday, June 21st. I did a variety of arms, shoulders, and abs. But first, I did a 10-minute warmup on the rowing machine. Then, I dove into the workout.

The combination of things I did probably doesn't target any particular area of the body, but sometimes I like creating workouts that involve a variety of things so I don't get bored.

Curls with 15 lb dumbbells: 12 reps x 3 sets
I've figured out that different types of curls, for example, with free weight vs. a cable machine, work your arms differently. But, curls with free weights are still my favorite.

Leaning one-arm lateral raise: 10 reps (each arm) x 3 sets
I've done these in a seated position before, but I had never done them standing like this--I think I like this way better!

Standing straight-bar overhead press with 40 lbs: 10 reps x 3 sets
This one is similar to other shoulder presses you might do, but instead, I used a straight bar.

Ab roller: 10 reps x 3 sets
You can really do these a variety of ways. If you have an actual ab roller, great! If you don't, these are easy to improvise. I used a small scooter with handles, like the ones you used to use in elementary P.E. class!

Up-down plank on a Bosu ball: 20 reps x 3 sets
I love these because they work your shoulders, but they really work your abs, too — it's a double whammy! Add a Bosu ball and it makes it even harder. One key thing to remember when doing these is that you want your arms to be equal, so you should alternate which arm is going down first.

Mountain climbers: 100 total
I like mountain climbers, but I always feel like you have to do a lot of them to really feel it, so I chose to do 100!

Pushups: 50 total
I absolutely hate pushups. But, I've been forcing myself to do them. I did three sets: 20, 20, then 10. You could break them up however you want. I just had a goal of doing 50 of them.

Shelbie Renee


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