Workout Wednesday ~ Shoulders, Forearms, & Abs Cardio



Happy Workout Wednesday all ya’ll beautiful people!

I want to take a second before I get into this week’s workout to talk about the importance of listening to your body. Not when it says, “It’s okay to eat a dozen cupcakes.” LOL But when you feel something funky, take it easy before the funky turns to pain. I woke up yesterday with a funky feeling in my left elbow. Not pain, but like the small pressure you feel when you need to see a chiropractor.

I’ve had two previous elbow injuries. Both times I ignored the early signs and just kept on with my daily activities, both times I ended up in so much pain eventually that it was hard to function at all, and it took almost six months to fully recover. So needless to say I pay pretty close attention to those funky feeling now.

I happened to have a chiropractor appointment already scheduled. Dr. Ed worked on my elbow and showed me a couple things to do and advised not bending my elbow too much. I hadn’t worked out yet. I didn’t want to take the day off and debated just doing a cardio session. But took a minute to think about my workouts and what they required. My shoulder and forearm workout only had a couple of moves where it is necessary to bend my elbow. Replaced those elbow bending exercises, went a little lighter on the weight, and ended up having a great workout.

So listen to your bodies folks, I did and woke up today with no funky elbow feeling! Also, it’s abs and cardio today, so it’ll have another day before I really work it, but I will crush my chest workout tomorrow!

Here’s my workout from yesterday.

Shoulders, Forearms, and Abs/Cardio Workout


Standing Front Barbell Raise Over Head 4sets – 15reps – 90 seconds rest


(Triple Set – no rest between exercises – 90 seconds between sets)

Front Two-Dumbbell Raise 3sets – 15reps

Seated Side Lateral Raise 3sets – 15reps

Car Drivers 3sets – 15reps – 90 seconds rest


(Triple Set – no rest between exercises – 90 seconds between sets)

One-arm side lateral raise palms back 3sets – 15reps

One-arm staggered front lateral raise 3sets – 15reps

Seated Bent-Over Rear Delt Raise 3sets – 15reps – 90 second rest


(Triple Set – no rest between exercises – 90 seconds between sets)

Seated Dumbbell Palms-Up Wrist Curl 3sets – 15reps

Seated Dumbbell Palms-Down Wrist Curl 3sets – 15reps

Standing Palms-Up Barbell Behind The Back Wrist Curl 3sets – 15reps – 90 second rest


Twenty minutes of Abs/Cardio

I set a Tabata timer for 30 seconds exercise, 30 seconds rest, 20 rounds.

During the exercise time, I would jog in place, and the rest time picked an ab exercise and did it as fast and hard as possible without losing form.


Meet Emmy Gatrell

Hi! I’m Emmy, a 42-year-old Stay-At-Home-School-Mom to two teenage boys, nine dogs, and a husband. I write and publish fiction in multiple genres including epic fantasy, urban fantasy, paranormal romance, dystopian, speculative fiction, and supernatural horror ranging from young adult through four-flame +18. As you can tell I love all things that go bump in the night ;) I also love food. I’ve published the first five cookbooks of my No Frills Cookbook Series. My first coffee table cookbook TACO FREAKS (52 Recipes and Thoughts about the Best Day of the Week) publishes soon!