Workout Of The Day

Table of Contents

Hi! I’m Adam Kemp, and today’s workout of the day emphasizes upper body strength, stability, and functional movement. With targeted exercises for the shoulders, chest, and core, this routine is designed to enhance raw strength and the control and coordination necessary for safe, balanced muscle development.

Integrating both push and stability exercises supports structural integrity across the shoulder girdle and core, which is essential for preventing injuries and enhancing performance.

Each movement complements the others to build endurance in the upper body, foster muscle balance, and improve joint mobility.

By following this sequence, you’ll cultivate the foundational strength and stability that enhance overall fitness and facilitate more advanced movements in future training.

Verse of the Day: Galatians 1:10

“For do I now persuade men, or God? or do I seek to please men? for if I yet pleased men, I should not be the servant of Christ.”

Quick Workout Summary

Warm-Up: Bodi App – Mobility & Express

1A) Side Plank with Dumbbell Rotation – 4 sets x 35 seconds
1B) Dumbbell Floor Press – 4 sets x 12-10-8-6 reps

2A) Dumbbell Bench Press – 4 sets x 12-10-8-8 reps
2B) DownDog Pushups – 4 sets x 10 reps

3A) Half Kneel Single Arm Overhead Press – 4 sets x 12-10-8-6 reps
3B) Lateral Raises – 4 sets x 15-12-10-8 reps
3C) Prone Swimmers – 4 sets x 10 reps

Today’s workout focuses on upper body strength and stability, with exercises targeting the shoulders, chest, and core.

By integrating various push and stability movements, this routine promotes both strength and functional mobility, ideal for developing balanced muscle strength and endurance.

Warm-Up

Bodi App – Mobility & Express Routine:

This warm-up includes mobility drills that prepare the body by enhancing joint flexibility, circulation, and range of motion.

Focus on controlled movements to prime your muscles and mind for the exercises ahead.

Superset 1: Core Stability and Upper Body Power

1A) Side Plank with Dumbbell Rotation (4×35 seconds)

Targets: Obliques, shoulders, core stability
Benefits: This dynamic plank variation strengthens the core and improves shoulder stability while engaging rotational muscles, which are essential for functional movement and stability in sports.
Regression: Side plank without the dumbbell rotation.
Progression: Increase rotation speed or use a heavier dumbbell.

1B) Dumbbell Floor Press (4×12-10-8-6)

Targets: Chest, triceps, shoulders
Benefits: This pressing movement minimizes shoulder stress while engaging the chest and triceps effectively, ideal for those with limited shoulder mobility.
Regression: Use lighter dumbbells or decrease the range of motion.
Progression: Add a pause at the bottom for increased muscle engagement.

Superset 2: Chest Strength and Shoulder Mobility

2A) Dumbbell Bench Press (4×12-10-8-8)

Targets: Chest, triceps, front deltoids
Benefits: A classic dumbbell chest exercise that promotes upper body strength, the bench press improves pushing power and muscle endurance.
Regression: Reduce the weight and focus on a controlled movement.
Progression: Add an incline bench to target the upper chest.

2B) DownDog Pushups (4×10)

Targets: Shoulders, triceps, core
Benefits: Combining a push-up with a downward dog stretch, this exercise builds shoulder strength and stability while enhancing flexibility in the hamstrings and lower back.
Regression: Perform traditional pushups or hold the DownDog position without the push-up.
Progression: Increase reps or perform on a single leg for added core engagement.

Superset 3: Shoulder Stability and Mobility

3A) Half Kneel Single Arm Overhead Press (4×12-10-8-6)

Targets: Shoulders, core, stability muscles
Benefits: This unilateral press targets each shoulder independently, improving core engagement and balance. Ideal for athletes, it reinforces stability by requiring control through the shoulder and core.
Regression: Use a lighter weight or perform seated with back support.
Progression: Perform standing for increased core stability demands.

3B) Lateral Raises (4×15-12-10-8)

Targets: Deltoids
Benefits: Lateral raises strengthen and define the shoulder muscles, supporting shoulder stability and a balanced upper body.
Regression: Reduce weight or decrease the range of motion.
Progression: Add a pause at the top to intensify muscle engagement. For an advanced challenge, try the Around the World shoulder exercise.

3C) Prone Swimmers (4×10)

Prone swimmers are one of the best shoulder exercises to do at home.

Targets: Upper back, shoulders, rotator cuff
Benefits: This exercise focuses on the rotator cuff and upper back muscles, essential for shoulder health and posture. It also promotes shoulder mobility and flexibility.
Regression: Skip the weights if this is too challenging.
Progression: Increase repetitions or add light weights to intensify.

Benefits of This Workout

Strength: The workout builds foundational upper body strength, essential for pushing and lifting.
Endurance: Higher reps in early sets promote endurance, helping to sustain muscle engagement over longer periods.
Mobility and Stability: Exercises like prone swimmers and the DownDog pushups work on joint mobility and stability, helping reduce injury risk while increasing flexibility and range of motion.
Core Stability: The Side Plank with Dumbbell Rotation and Single Arm Overhead Press engage the core, promoting core stability essential for performance and injury prevention.

Tips for Success

Warm-Up Thoroughly: Stick with the Bodi App’s Mobility & Express routine to prepare your muscles and joints for action.
Rest Periods: Take 60-90 seconds between sets to allow muscles to recover, especially with the heavier lifts.
Focus on Form: Quality over quantity—ensure each movement is controlled and mindful, especially during lateral raises and the single-arm overhead press.
Mental Focus: Set an intention for the workout to stay engaged. Think about how each movement connects back to your overall fitness goals.

Workout of the Day – 10/29/2024 (Upper Body & Core Strength)

Quick Workout Summary