Day 11: Bulletproof Your Upper Body!

Improve your walking, running, squatting, and more! [MetaShred Extreme] [Single-Arm Carry] Single-Arm Carry Yo! Today’s exercise is called the Single-Arm Carry. - Benefits: This drill will sculpt and bulletproof your shoulders; strengthen your abs, obliques, and forearms; and develop grip strength. It’s super safe and low-impact while being one of the most functional exercises you can do. - Performance: Hold a single dumbbell in one hand at hip level as if carrying a suitcase and walk with it. Fight to keep your hips and shoulders as square as possible as the weight will try to make you twist or turn at the spine. Make sure the weight doesn’t rest on your hip by keeping it at least an inch from your side. If your space is limited, just walk a couple steps forward and then a couple steps backward and repeat for time. - Prescription: Carry the weight in your left hand for 30 seconds and then immediately switch sides and repeat. That’s 1 round. Perform 10 rounds total for a 10-minute workout. Use the following level-change progression over time, in order of difficulty: weight at hip level to shoulder level to overhead. And don’t forget to stay on top of your mobility work! Do the ones that benefit you most pre- and postworkout and ideally a couple times throughout the day. The best mobility moves to bookend today’s workout are the Quad/Hip-Flexor Stretch and the Elevated Prayer Stretch. Get it done, and I’ll see you tomorrow with your next muscle move! Let’s make a change! [BJ Gaddour] BJ Gaddour @bjgaddour Men’s Health Fitness Director Creator of The 21-Day MetaShred P.S. Follow [Men’s Health] on Instagram (@menshealthmag) for “The Daily #MetaShred” for busy men (and women) looking to burn fat and build muscle anytime, anywhere! Follow us on social media [Facebook] [Twitter] [Instagram] [Unsubscribe] | [Manage Your Email Preferences] | [Privacy Policy] Customer Service Dept., 400 South 10th Street, Emmaus, PA 18098 © 2016 Rodale Inc., all rights reserved. 13421_11