AbleBody™
Day 1 — Shoulders & Core
🕓 30 Minutes
Warm Up ⓘ Perform each set of warm-up movements one time through.
Warm Up
Jumping Jacks
To modify, alternate stepping legs out side to side instead of jumping.
Reps: 25 jacks
Warm Up
Shoulder Roll (Small)
Reps: 10 frontward and 10 backward
Warm Up
Shoulder Roll (Big)
Reps: 10 frontward and 10 backward
Warm Up
Deep Inhale to Exhale
Deep full body inhale, squat low, reach up high, exhale as you lowers arms to side body.
Reps: 10 deep breaths
Warm Up
Self Hug Stretch
This is a dynamic/active stretch and warm-up for the shoulders, chest, and back. With each hug, alternate the arm on top.
Reps: 10 hugs
Warm Up
Shoulder Shrugs
Reps: 10 shrugs
Circuit ⓘ Perform 10-15 reps of each exercise.
Focus on stabilization and aim for a slow tempo of 4-2-1. Contract (lift) for 4 seconds, hold for 2 seconds, return to start position in 1 second.
Move through the circuit, one movement after the other, with minimal rest (0-60 seconds) between each set.
Aim for 3 rounds!
Circuit
Walk Out To Plank
Wrists align directly under shoulders. Gaze downward between hands. Engage core by maintaining a flat back, belly button pulled in towards spine, glutes contracted. Keep hips from sinking low, tuck the tailbone and lengthen towards heels.
Reps: 10-15
Circuit
Dumbbell Overhead Shoulder Press on Ball
To engage core - pull belly button toward spine, straighten back. Feet firmly planted on ground. Elbows at 90 degrees. Do not lock the elbows when extended overhead. Inhale with arms at 90 degrees, exhale at the top, gently touching dumbbells together above head.
Reps: 10-15
Circuit
Single-Leg Standing Dumbbell Lateral Raises
Find a focus point to fix your gaze for balance. Engage core - belly button to spine, straight back. Lift weight slow and controlled until arms are parallel to floor. Maintain a slight bend at the elbows. Avoid shrugging shoulders. Inhale at start position, exhale with arms fully extended.
Reps: 10-15
Circuit
Single-Leg Standing Dumbbell Frontal Raises
Maintain stable core. Control the movement, do not rock, sway, or swing the weight with momentum. Maintain neutral wrists throughout entire movement; if unable to do so, choose a lighter weight. Inhale at start position, exhale with arms extended.
Reps: 10-15
Circuit
Plank
If on palms of hands, wrists align with shoulders. If on forearms, elbows aligned with shoulders. Gaze downward between hands. Maintain strong, stable head and neck. Engage core by maintaining flat back, belly button towards spine, glutes contracted, keep hips from sinking low, tuck tailbone and lengthen towards heels.
Reps: Hold 60 seconds
