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Shoulder Shred Workout

Today was my yoga day, but I had time before class so I thought I would give Romy Braidi’s Insomnia Workout a try. If you don’t know who Romy is then let me be the first to introduce you. I know Romy from the Disavowed Rockers Facebook Page. Now she has her own blog, Ezee Chic. Click on the highlighted words and it will take you to her blog and workout for the day. I used Romy’s workout as a base and then added some leg exercises in between each 6 round combination. I chose to do Romy’s workout because I have been struggling with my arm definition. I feel like I have been going through the motions and not seeing any results. I thought I would try something different and shock the system. I made it through her workout and felt pretty good so I added my Burpee Ladder workout onto the end. I performed all the upper body exercises with 15 lb dumbbells and the Dumbbell Swings with my 30 lb sandbag. I know it sounds heavy, but anything is possible for 15 seconds. Below is the workout breakdown. You can separate the two workouts and do them on different days if you wish.

Eezechic Insomnia Workout (Modified)

6 rounds   15 second/15 second

1) Alternate Dumbbell Swings  (15 seconds)

Dumbbell Shoulder Press  (15 Seconds)

Set timer for 1 minute countdown  Squat with Alternating Leg Lift

6 rounds   15 second/ 15 second

2) Alternate Dumbbell Swings (15 seconds)

Bicep Curls (15 seconds)

Set timer for 1 minute countdown Squat with Alternating Front Kicks

6 rounds   15 second / 15 second

3) Alternate Dumbbell Swings (15 seconds)

Overhead Tricep Extension (15 seconds)

Set timer for 1 minute countdown Alternating Squat to Side

(I don’t have a video for this one, but you step out left to a squat and back in. Then step out right to a squat and back in.)

6 rounds   15 second/ 15 second

4) Alternate Dumbbell Swings (15 seconds)

Side Lateral Raise  (15 seconds)

Set timer for 1 minute countdown  Squat with Alternating Side Leg Lift

6 rounds 15 second/ 15 second

5) Alternate Dumbbell Swing  (15 seconds)

360 Bicep Curl  (15 seconds) (she gives a description on her page)

Set timer for 1 minute countdown Squat with Alternating Front Kicks

6 rounds   15 second/15 second

6) Alternate Dumbbell Swings  (15 seconds)

Reverse Flyes    (15 seconds)

Set timer for 1 minute countdown Alternate Squat to Side

(I don’t have a video for this one, but you step out left to a squat and back in. Then step out right to a squat and back in.)

6 rounds   15 second/ 15 second

7) Alternate Dumbbell Swings   (15 seconds)

Dumbbell Tricep Kickback  (15 seconds)

Set timer for 1 minute countdown  Squat with Alternating Leg Lift

 

I felt good after completing Romy’s workout so I finished off with the workout below. You will start with 20 burpees and 10 overhead walking lunges. After each set of Walking lunges, you will do one less Burpee until you finish the workout with 1 Burpee and 10 Overhead Walking Lunges. I used my sandbag for the overhead walking lunges. You chose a weight that is comfortable for you. Upon completing this workout, you will have done 200 Overhead Walking Lunges and 210 Burpees. I completed the workout in 22:48 and was ready to fall over in a heap of sweat. However, I swiftly moved my matt into the room for my much deserved yoga class.

Burpee Ladder  (set your timer for stopwatch.)

You will start with 20 Burpees and work your way down to 1 Burpee – completing 10 Overhead Walking Lunges between each set of Burpees.

20 Burpees / 10 Overhead Walking Lunges

19 Burpees / 10 Overhead Walking Lunges

18 Burpees / 10 Overhead Walking Lunges
. . .
1 Burpee / 10 Overhead Walking Lunges

Continue until you finish all 20 sets by decreasing by 1 burpee per set.

Enjoy,

Michele