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Holiday Challenge Week #5: Workout of the Week

green dumbbells in hands on green mat

Week #5 of the Holiday Challenge, we are focusing on strengthening our arms and shoulders!

Every week throughout the Holiday Challenge, we are posting a resistance workout for participants looking to engage in muscle-strengthening activities. Each workout has a different focus, but all include modifications so that individuals of various fitness levels can participate. We encourage everyone to look up additional modifications if necessary. Try searching YouTube for standing workouts, standing abs, no jumping workouts, or similar phrases to find more options that better suit your needs. No jumping and no noise workouts are great options for individuals looking for low-impact routines or for those living on upper levels of an apartment complex.

General Reminders:

  • Disclaimer: Individuals should seek medical evaluation and clearance from a doctor before beginning any exercise regimen. All activities should be carried out at a pace and intensity that is comfortable for the individual.
  • Be as physically active as any health conditions, injuries or disabilities allow. Refer to these resources to find activities that work for you.
  • Increase your activity levels gradually. Take into account where you are now, where you want to be and increase your activity over time.

Workout Reminders:

  • Warm up your muscles and increase your heart rate with 5 – 10 minutes of a low intensity activity like walking or marching in place.
  • Prioritize proper form over the number of repetitions, amount of weight or time you perform the exercise. Using proper form will prevent injury and help you to focus your efforts on the intended muscle(s).
  • Adjust the number of repetitions, sets, exercise duration and/or rest intervals to fit your needs and to ensure you maintain proper form.
  • For most exercises that involve movement, using a slow and controlled tempo is best.
  • All exercises can be performed without weights (even if the animations include them).
  • Workouts or exercises can be performed with specific numbers of sets and repetitions or by performing the exercise for a specific amount of time and resting for another specified time interval.
  • Don’t be afraid to try any of the modifications or challenges or search for additional resources.
  • Cans or water bottles make great light weights for at-home workouts if you would like to add a little bit of an extra challenge to an exercise.

Week #5: Arms & Shoulders

  • Aim for 3 sets of each exercise. Adjust sets, repetitions and times to fit your needs and ensure you can maintain proper form.
  • You may perform all sets of each exercise before moving to the next, or perform each exercise once and then repeat all of them for a circuit-style workout.
  • For each exercise: 12 repetitions OR perform 30 to 45 seconds then rest 15 seconds
  • Supine Snow Angels
    • Modification: Try this movement in a standing position.
    • Challenge: Hold light weights (such as a canned food item) while performing this movement.
  • Shoulder Stability/Mobility
    • Modification: Try this movement in a standing position.
    • Challenge: Hold light weights (such as a canned food item) while performing this movement.
  • High Plank T-Spine Rotation
    • Modification: Hold a traditional plank. Try placing your forearms or hands on a stable chair or on the wall.
    • Challenge: Add a push-up between rotations.
  • Hammer Curl
    • Modification: Try this movement without weights. Engage, or squeeze, your biceps as you curl your hands up to your shoulders.
    • Challenge: Try this with your right arm only, left arm only, and then both arms.
  • Triceps Kickback (a canned food item makes a great weight for this movement)
    • Modification: Try this exercise using only your body weight. Engage, or squeeze, the muscle in the back of your upper arm as you extend backwards.
    • Challenge: Hold your arm in the backward, extended position. Try pulsing upwards.

Check out previous workouts of the week for more muscle-strengthening activities!

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