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Upper Body Joint Mobility
Reps: 1-2 minutes

Tips:

• Use a light bar or a towel and go overhead and back.
• If you don’t have any of these, you can do arm circles

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Halo
Reps: 5-8 Halo’s in each direction
Weights: 12-20lbs dumbbell or kettle bell

Tips:

• It’s very important to get your shoulders ready for the workout prior to starting. Halo’s are great for strengthening while increasing mobility and getting your muscles ready for the workout ahead.
• This is usually done with a kettle bell, but it can also be done with a dumbbell.
• When doing this, aim for full range of motion in each direction.

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Incline Dumbbell Press
Reps: 15 reps
Weight:
Beginners: 8- 10lb per hand
Intermediate: 10- 20lb per hand
Advanced: 20- 40lb per hand
Lyzabeth: 30- 35lb per hand

Tips:

• Exhale on the way up, inhale on the way down. Be sure to flex at the top of the movement. Don’t go heavier then is safe, but do challenge yourself. It is important to put the weights down safely!
• Incline press mainly works the upper part of the chest which can help to make your chest look fuller and perkier.

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Barbell Weighted Leg Lifts (Abs)
Reps: 20 reps
Weight:
Beginners: 30- 40lbs
Intermediate: 40- 50lbs
Advanced: 40- 50lbs
Lyzabeth: 50lbs

Tips:

• Do not choose a light-weight. You want a weight heavy enough to weight you down, but you also need to be able to lift it up and put it down safely. In place of holding a weight, you can hold onto an immovable object while lying down.
• Keep your core in neutral and you slowly bring your legs down and up. If this hurts your back or is to advanced, keep your knees bent and bring your toes to the ground at the bottom of the movement. At the top of the movement, curl your bum off the ground and contract your core.

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Incline Dumbbell Flies
Reps: 15 reps
Weight:
Beginner: 3-8 lbs per hand
Intermediate: 8-12 lbs per hand
Advanced: 12-15 lbs per hand
Lyzabeth 12-15 lbs per hand

Tips:

• This focuses into the upper and medial part of the chest. Turn your pinkies in and flex at the top of the movement.

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Dead-bug (ball squeezes)
Reps: 20 reps

Tips:

• This exercise is meant to be done slow and controlled thinking about engaging the core at every step of the movement and pressing your opposite hand and foot into the ball using your core muscles. If this is too difficult, then hold the ball with opposite hand and knee with the other foot flat on the ground before you switch in place of the form shown in the video.
• Note that 20 reps means 10 per leg, 20 total.

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Cable Crossovers
Reps: 15 reps
Weight:
Beginners: 10lbs per hand
Intermediate: 10- 20lbs per hand
Advanced: 20- 30lbs per hand
Lyzabeth: 20-30lbs per hand

Tips:

• This exercise enhances the look of the cleavage and décolletage area.
• Place cables higher than your shoulders
• As you bring the cables together in front of you, slightly cross one hand over the other as you contract your chest.
• Be sure to exhale as you extend your arms and bring your hands together. Inhale as you come back to start.

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Cable Crunch (Abs)
Reps: 20 reps
Weight:
Beginners: 30 – 50lbs
Intermediate: 50- 60lbs
Advanced: 70- 135lbs
Lyzabeth: 100- 185lbs

Tips:

• This is one of my favourite abs exercises.
• Grab the cable and take few steps back holding the rope.
• Exhale as you contract your abs and inhale as you go back to start.

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Cable Press Downs
Reps:
20 reps medium – Classic Group
10-12 reps heavy – Muscle Group
Weight:
Beginners: 20lbs
Intermediate: 20-30lbs
Advanced: 30-40lbs
Lyzabeth: 30-40lbs

Tips:

• This move is not very common. It is great for strengthening the chest and shoulder area.
• Keep your core engaged throughout the movement.
• Set the cables roughly at the height of your head. Grab your handles and exhale and you bring your hands together and inhale back to the start position.

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Feet on the Wall Stability Ball Crunches
Reps: 20 reps

Tips:

• The goal for this exercise is to be in advanced position that I show in the video.
• The goal is to have more of your upper body hanging off the ball to add more resistance on the abs.
• Be sure to flex your glutes and curl your shoulders off the ball at your flex to create a ‘C’ shape during contraction (head and shoulder curls off the ball, spine imprinted on the ball and glutes curled up off the ball).
• On the way back down (back to start) keep your abs engaged to protect your low back.
• Beginners, if keep your feet on the floor and work your way up to this.
• Elite level – one foot on the wall instead of two (10 reps per foot on the wall).

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Triceps Rope Cable Press Downs
Reps:
20 reps medium – Classic Group
10-12 reps heavy – Muscle Group
Weights:
Beginners: 7 – 20 lbs
Intermediate: 20-30lbs
Advanced: 30-40lbs
Lyzabeth: 30-40lbs

Tips:

• Be sure to keep your elbows tucked right info your sides and exhale as you extend downwards. Fully flex your triceps and exhale.

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Dumbbell Bicep Curls
Reps:
20 reps medium – Classic Group
10-12 reps heavy – Muscle Group
Weights:
Beginners: 5 – 10 lbs per hand
Intermediate: 10-15lbs per hand
Advanced: 15-20lbs+ per hand
Lyzabeth: 12-15lbs per hand

Tips:

• A very important part of the bicep curl is the contraction at the top, without the contraction, it is not an effective move.
• Women’s are size and growth is very unique to their genetics, nutrition etc. If your arms grow quickly and you do not want more size, stick to the ‘Classic Group’ weights and reps.
• If you want more size, stick to the ‘Muscle Group’ weights & reps.

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Finisher: 4 min speed drill – Triceps
Reps: 10 reps of each exercise alternating between the two for 4 minutes.
Weights: Single dumbbell or kettle bell 8-20lbs

Tips:

• Put your stop-watch (on your phone or watch) on for 4 minutes. You will do 10 overhead triceps press and 10 triceps push up back and for (with speed) for four minutes.
• Challenge yourself; see how many total sets you can do in 4 minutes.

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Finisher : Upper Body Stretch

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Foam Roller Upper Body
Reps: 2 minutes per leg
Work on the upper back, shoulders and arms as necessary.

Tips:

• Focus on the areas that are tight.
• You can do short rolls, you can also hold the roller on an area that feels tight until it relaxes.