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TOB: Arms & Shoulders

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30 minute hour glass32 min
Level Level 1
Pietra Fitness Instructor IconJill

You will definitely feel the burn with this 30-minute arms and shoulders workout—but with modifications, people of all skill levels can benefit from the exercises in this routine. You will begin class standing in posture pose, working on your breath and calling to mind a few blessings in your life. Loosen up your body by rolling your shoulders, circling your arms, bending and twisting to the side, and folding forward. Once you are warmed up, you will flow from pike to plank to lunge 2, engaging the muscles up and down your legs and in your entire core. Get your upper body involved with two sets of shoulder rotations, bicep curls, and triceps extensions—all while in lunge 2. (For an extra challenge, do these exercises while holding 1–2 lb weights in each hand.) After a series of overhead shoulder raises, you will transition to the mat to give your muscles a quick rest. Then, fire up your shoulders, arms, chest, back, and core with planks and push-ups. When most people work on their arms and shoulders, they tend to forget about the small—but important—muscles in the rotator cuff. A sequence of shoulder raises will target and strengthen these tiny muscles. Tricep dips and another series of planks and push-ups round out this workout portion of this class, leaving you feeling strong. As you wind down and stretch all the muscles that you just worked, the meditation will explain what Theology of the Body is, in plain language, and help you see your body and the bodies of others through new eyes.

Like this class? You will love the other videos in the Theology of the Body Series. Experience them all with 21 Days to Greatness, a 3-week plan that will help you become all God created you to be.

Physical Focus:

Arms & Shoulders

Spriritual Focus:

Theology of the Body

Meditation:

Based on St. John Paul II’s Theology of the Body

Patron Saint:

St. Pope John Paul II

Music:

Composed by Jennifer Dirkes, www.jenniferdirkes.comAnima mea Antiphon, Norbertine Fathers of St. Michael’s Abbey

Suggested Props:

Light weights (1–2 lb, no more than 8 lb)