Workout Wednesday 6/16 — Ashton Kessler

Happy hump day, friends! Like I mentioned earlier this week - it has been a MINUTE since I’ve been on. Trying to play catch up. Regardless of posting on here, I think it is super important to move your body everyday but I always like to post a wellness/workout post if you’re looking for ideas or to switch things up! Today I have two videos for you - one is a 15 minute arms and shoulders circuit and the other is a 10 minute core workout. Although neither of these workouts are what I would call “hard”, doing them outside had me sweating buckets!

15 Minutes Arms and Shoulders

Warm Up:

Plank walk outs with shoulder taps (30 sec)
- 30 sec rest
Halo curls (30 sec)
- 30 sec rest

Circuit 1: Progressive Arnold presses

3 lower Arnold presses
3 upper Arnold presses
3 full Arnold presses
Repeat these movements for 90 seconds, take 30 seconds of rest, then repeat 3x

Circuit 2:

W Openers
Iso curl/opposite front raise
20 seconds on, 10 seconds rest, repeat 3x

Finisher:

Diamond push ups (recommended to pull hands off the mat when your chest hits them, but I didn’t feel anything doing that - so switched to normal diamond push ups)
20 seconds on, 10 seconds rest, repeat 3x

10 Minute Core

Warm Up:

Cat Cows (20 sec)
T spine rotation (20 sec)

Circuit 1:

Oblique crunches right side (30 sec)
Oblique crunches left side (30 sec)
Repeat 3x
30 SEC BREAK

Circuit 2:

Weighted Russian twists (30 sec)
Glute bridge (hold 30 sec)
Repeat 3x
30 SEC BREAK

Finisher:

Double weighted crunches (30 sec)
Single weighted crunches (30 sec)
No weight crunches (30 sec)
- Can be done with feet flat or in table top position

Well, that’s all I have for this week! Make sure you let me know if you give either (or both) of these a try! I will link my outfit details below - these shorts (which are my FAVE) are on sale at Academy! And my tank is sold out online, but I will link similar, let me know if you have any questions! Have a great rest of the week!