Shawn Johnson's The Body Department - Sexy Summer Prep: Upper Body
Lisa Riddle

Sexy Summer Prep: Upper Body

Now that your lower half is going to be ready to rock the bikini, I want your upper body to be on point too.  This is another giant set workout.  It is also going to be high intensity which truly melts those stubborn pounds off.  This is going to require your body weight, and dumbbells. However, if you do not have dumbbells it is not a problem use two 1 gallon water bottles, or two cans of food for lighter weight. Do this workout once a week, and reap the rewards!

Giant Set 1: 3/4x

– 15 pushups (go on your knees if you need to)

Shawn Johnson's The Body Department - Sexy Summer Prep: Upper Body

– 15 dips (using a stair or chair)

Shawn Johnson's The Body Department - Sexy Summer Prep: Upper Body

– 10 pike pushups
Shawn Johnson's The Body Department - Sexy Summer Prep: Upper Body

– 10 burpees with high knees (once you jump up do four quick high knees in place)
Shawn Johnson's The Body Department - Sexy Summer Prep: Upper Body

Giant Set 2: 3/4x

Grab your weights
– 15 lateral raises with 10 pulses on your last one
Shawn Johnson's The Body Department - Sexy Summer Prep: Upper Body

– 15 bent over rows with 10 pulses on your last one
Shawn Johnson's The Body Department - Sexy Summer Prep: Upper Body

– 15 dumbbell curl/tricep over head extension (do one dumbbell curl, after you lower it down lift weights immediately over your head for one tricep extension; alternate for 15)
Shawn Johnson's The Body Department - Sexy Summer Prep: Upper Body

– 25 each arm twisting punches (if weights are too heavy, use bodyweight)
Shawn Johnson's The Body Department - Sexy Summer Prep: Upper Body

Giant Set 3: 3/4x

– 10 plank up downs (10 right side first then 10 left side first)
Shawn Johnson's The Body Department - Sexy Summer Prep: Upper Body

– 20 standing rhomboid squeezes (use weights): Bring your arms up to shoulder height, and bend at the elbow; squeeze your shoulder blades together, hold for five seconds and release.
Shawn Johnson's The Body Department - Sexy Summer Prep: Upper Body

– 15 reverse burpees (instructional video here)

– 25 mountain climbers each leg
Shawn Johnson's The Body Department - Sexy Summer Prep: Upper Body

I am a 29 year old fit mom of three: twin three year old girls, and a one year old boy. I grew up doing gymnastics. I became a Type 1 Diabetic at age eleven where I had to learn everything about food and how it affected my body in a matter of a couple of days. I overcame that huge obstacle and was able to continue doing gymnastics. I got a full ride scholarship to Louisiana State University wher…

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