VALONA Shoulders, Triceps, and Cardio Workout Table of Contents Introduction 2 Kettlebell 3 Complexity 3 Intensity 3 Duration 3 Format 3 Muscles worked 3 Goal(s) 4 Exercises 4 Alternatives 4 Programming 5 Warm-up 6 Prep 6 Workout 7 Copyright 8 Introduction This is a great shoulder workout with some biceps, triceps, core, and a little bit of legs as well. The Ribbons are great to work on shoulder flexibility while working on strength as well. This will really benefit those who sit behind the desk all day. Kettlebell Single kettlebell work. Task 1: One light to medium kettlebell Task 3: A heavier weight than used for task 1; medium to heavy Complexity Intermediate; The complexity lies in the transition for the Ribbons Intensity Task 1: Medium Task 2: Low Task 3: Medium Duration Warm-up: 4 minutes Workout: 28 minutes Total: 32 minutes Format Two AMRAPs with flexibility and mobility as active recovery in between. Muscles worked Primarily: Upper body • Triceps • Biceps • Deltoids (anterior and posterior) • Latissimus dorsi Secondary: Core and some legs Goal(s) Task 1: Light to medium cardio; shoulder strength and muscular endurance Task 2: Flexibility; hips, shoulders, scapulae, thoracic, and chest Task 3: Light to medium cardio; shoulder strength and muscular endurance Exercises • Ribbons • Hang clean • Shoulder press • Triceps push-up • Bent-over row Alternatives The full triceps push-up can be replaced with a triceps push-up on the knees or a negative triceps push-up. The upside-down horn grip clean can be replaced with a clean from the ground while holding on to the horns with the base facing up. You can use assistance for the hang clean. If your weight is too heavy for a shoulder press then change it to a push press. Programming Progression Increase the weight as you complete this workout and you find that you can continue the work for tasks 1 and 3 unbroken with ease. Regression If you have to rest more than 15 to 20 seconds several times during tasks 1 and 3 then you should lower the weight for now. Break tasks 1 and 3 up into 3 parts of 4 minutes with 1 to 2 minutes of rest in between or reduce the total working time from 12 to 8 or 6 minutes and increase over a period of time (as you repeat the workout) until 12 minutes is reached. Warm-up 2 burpees 2 jumping jacks 2 squats 4 minutes Prep Alternating hang clean Ribbons Upside down horn grip clean transition Workout Task 1 Ribbons into alternating hang clean and press 12 minutes AMRAP Task 2 - 1 minute of hip hinge into arms overhead - 1 minute of scapula, thoracic, and chest work (Repeat the above twice to make 4 minutes) 4 minutes stretching and mobility Task 3 2 triceps push-ups into 2 alternating bent-over rows (use a heavier weight than for task 1) 12 minutes AMRAP