Yesterday I warned you that today’s workout plan could change and it sure is! I’m definitely not sticking to working back today. I can’t. I just can’t.
I’m not sure where it came from, but I’ve really put a lot of strain in my rhomboid. I don’t want to call it a tear, because I’m not in tears, but it hurts real bad. I can’t move my head comfortably and even if I move my core….like twisting from side to side, it’s sore.
I woke up this way on Tuesday, but as the day went on it got worse. When it came to yesterday’s workout, I thought I would still be fine to work the core, but after trying the first set of single leg lifts…I quickly realized I needed to stretch. I ended up ditching both core exercises and working the booty only.
Thinking of today’s workout….working the shoulders isn’t going to go too well. The rhomboids help move the shoulders, so I tried performing motions of certain shoulder exercises without weight, and a lot of them are triggering the area of pain. That leaves me taking today off of working the upper body entirely, because tomorrow is going to be a full body day, and a good one by the way!
I think for today I’m going to settle for a SECOND RUN of the week! ! ! !
And finish off with 20 minutes of yoga + stretching.
When I went for a run earlier this week, I saw a park that was close to my house. I had no idea this park was even there, but heyyyyy park with monkey bars – I’m coming to you today! I’m going to take a run to the park (which will take me about 8 – 10 minutes) and hang out there for about 10 minutes to do some hanging knee raises, hanging crunches and probably some jump lunges, jump squats, split squats, and whatever else comes to mind before running my way back home.
So if you’re up for another run, go for it! Otherwise, below I’m sharing two older workouts which work both the shoulders and the back.
SO it’s up to you to stick with the plan, or toss it out the window and do cardio & lower body with me!
+ check in each day for the NEW daily workout
+ drink lots of water throughout the day, and especially around your workout time
+ always train with proper form, focusing on your breathing and tempo
+ focus on eating lean protein with lots of vegetables for every meal
+ share your progress through #LushiousBikiniBodyChallenge
Below are two workout images. One for the back, one for the shoulders.
In order to pair these workouts together, here’s what I would do differently:
For the back workout:
Work with 2 sets of PULL UPS and 1 set until failure.
Complete 3 sets for remaining exercises.
For the shoulders workout:
Complete 3 sets for each super set.
I promise a new workout will be back up tomorrow!
It’s a full body workout and since today didn’t go as planned, tomorrow’s workout challenge is going to be REAL HARD! 🙂 Believe it!!!
Les intense today = GOING HARD tomorrow! 🙂