Paul Garay Custom Workout Program - Day 2 Shoulders & Legs

Saturday, September 28, 2013 at 5:58PM
Michael Kaye in Conditioning, Crossfit, Custom Workout, Legs, Shoulders, Strength, YouTube Video

Another Custom Workout Program for my long time friend Paul Garay, todays YouTube Workout Video shows you Day 2 where I demonstrate some Shoulders and Leg Exercises Paul will be doing using his Total Gym and body weight. Paul will also be incorporating Cardio using his Elliptical, or some Skipping or Burpees. Paul will do his best to complete this entire workout without breaks but may at first need to take some small rests so that he is able to do complete sets. I will be checking back with him as he goes and we may make some adjustments.

Here is an example of a complete Shoulder and Legs workout that Paul can scale to meet his available time and fitness level.

• Total Gym Shoulder Press (1 set of 10-20 reps)
• Air Squats (1 set of 20+ reps)
• High intensity Elliptical, Skipping or Burpees. (1 minut) 

• Total Gym Shoulder Press (1 set of 10-20 reps)
• Air Squats (1 set of 20+ reps)
• High intensity Elliptical, Skipping or Burpees. (1 minut) 

• Total Gym Shoulder Press (1 set of 10-20 reps)
• Air Squats (1 set of 20+ reps)
• High intensity Elliptical, Skipping or Burpees. (1 minut) 

• Total Gym Upside-down Straight Arm Side Lifts (1 set of 10-20 reps)
• Single Leg Lunges (1 set of 10-20 reps each leg)
• High intensity Elliptical, Skipping or Burpees. (1 minute)

• Total Gym Upside-down Straight Arm Side Lifts (1 set of 10-20 reps)
• Single Leg Lunges (1 set of 10-20 reps each leg)
• High intensity Elliptical, Skipping or Burpees. (1 minute)

• Total Gym Upside-down Straight Arm Side Lifts (1 set of 10-20 reps)
• Single Leg Lunges (1 set of 10-20 reps each leg)
• High intensity Elliptical, Skipping or Burpees. (1 minute)

Paul can substitute some of the other exercises I show him in this video to make his workouts a bit more interesting and effective and potentially add more sets as his fitness level increases. 

This is a full 18 separate sets that should take Paul around 30 minutes to complete and will give Paul a complete muscle building and cardio workout targeted for Shoulders and Legs. Paul can scale it by doing more or less sets and also adjusting the level of his Total Gym for more or less resistance and adding in either a medicine ball or free weight to his leg exercises.

• Part 1 - Interview with Paul
• Part 2 - Workout Day 1 Chest & Back
• This is Part 3 - Workout Day 2 Shoulders & Legs
• Part 4 is Workout Day 3 Arms & Legs (Coming Soon)

Watch my YouTube Video for this Custom Workout Program Geared Towards Shoulders & Legs:

Article originally appeared on Get Fit Over 40 (http://www.getfitover40.com/).