Core & Arms

I trained core today and finished up with an arm workout just because.... It was nice to get back to doing windmills although my shoulder flexibility and strength is still really low. The dive bomber push ups into a pike really stretch your core especially if you do a good downward dog at the completion of the dive bomber push up . It also is a great shoulder, arm and chest exercise.

Windmills - 16kg bell - 8 sets of 5 reps each side - 40 reps each side
Roman Chair Back Lifts - 25 lb plate - 3 sets of 10 - 30 total reps
Dive Bomber Push Up/Pike - 5 sets of 5 - 25 reps

I finished with a few exercises of arm training:

One Arm Cable Curls - 50 lbs x 10, 70 lbs x10, 80lbs x10 - 30 total reps
Hammer Curls - 45 lb DB - 3 sets of 10 - 30 reps
Reverse Curls - 50 lbs - 3 sets of 10 -30 reps