Do It Better – Week 4 Day 4

Today we focus on your shoulders and traps:

Shoulder press

The overhead press is a foundational compound movement that is great for building the upper body and a test of upper body stability. The prime movers in this exercise are the anterior and medial deltoids, but because being upright requires balance, you also recruit the muscles in your core, including your abdominals and lower back. 

Stand with both feet on the center of the band, hip-width apart.

  1. Starting position: Grasp the handles, palms facing forward, and bring the handles above shoulders so that elbows are bent 90 degrees. Tighten your abdominals and avoid arching your back.
  2. Exhale and press arms straight up, overhead, until your arms are perpendicular to the ground. Do not lock out the elbows.
  3. Inhale as you slowly return to the starting position.

Upright row

Strengthening your posterior chain is hugely beneficial for functional everyday life, especially if you sit all day. That´s why upright row is a must.

Step on your resistance band, feet shoulder-width apart.

  1. Starting position: With arms extended, grab a handle with each hand with palms facing towards you, hands shoulder-width apart.
  2. Exhale. Squeeze your traps and bend your elbows outwards and upwards to bring the band up to your chest.
  3. Inhale. Extend your elbows to return to the starting position.

Tips to get the most out of this workout

  1. Read the instructions on how to do the exercises. If you skipped it, scroll up. It´s important to keep the technique in mind to perform the exercises correctly.
  2. Watch the first two sets before you start and visualize yourself performing the exercises.
  3. Grab the equipment you need (mat, resistance bands), put them in position, and keep close your bottle of water.
  4. Mute your phone. Next 10 minutes you´ll be unavailable.
  5. We aim for a total of 10 sets (5 sets each exercise), with no rest in between. However, if you need to rest, press pause and take your time.
  6. Each set is 1 minute long. If it´s too much for you right now, do as many repetitions as possible.

Are you ready? Here we go!

Awesome!! Just one more day.

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Rest 30 seconds

Rest 40 seconds

Rest 60 seconds

Rest 90 seconds

Rest 120 seconds

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