Pink Dumbbell

Shoulder Super Set Workout- Back to Basics Reset DAY 1

Just like diet, fitness can be very individualized. I have found that working out 1-2 body part each day works best for me.

Instructions: Complete 3 rounds of each circuit before moving on to the next.

Each exercise is linked to a video demonstration

Circuit 1- Complete 10-12 reps of the following:

  1. Shoulder Press
  2. Arnold Press

Repeat for a total of 3x

Circuit 2- Complete 10-12 reps of the following:

  1. Face Pulls
  2. Leaning Lateral Raise

Repeat for a total of 3x

Circuit 3- Complete 10-12 reps of the following:

  1. Cable Lateral Raise
  2. Cable External Rotation

Repeat for a total of 3x

 Circuit 4- Complete 10-12 reps of the following:

  1. Plate front raise
  2. Bent Over Delt Raise

Repeat for a total of 3x

 

 

 

 

 

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Shoulder Sculpter and Booty HIIT

It’s all about illusion. If you’re goal is a smaller waist, there are ways to cheat the system no matter what body type.  Sculpting your shoulders and building your booty will create that illusion of a smaller waist.

Warmup, Dynamic Stretching, Foam Roll

1 mile run

Circuit 1

  • 15 jump squats
  • 12-15 standing shoulder press (light-medium weight)
  • 15 Goblet Squats
  • 20 Bicycle Crunches

Repeat 4x Total

Circuit 2

  • 8-10 shoulder presses seated (heavy)
  • 15-20 hip extensions with weight, pausing at the top and squeezing your glutes
  • 30 mountain climbers
  • 30 plank hip dips

Repeat 4x total

Stretch and Cooldown

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Workout Wednesday #1 Shoulders

I traded in my “What I Ate Wednesday” posts for Workout Wednesdays! Join me in the gym while I take you through a killer training sesh.

This is an advanced workout that is meant to get your heart rate up and muscles burning.

Warm-up:

  • I typically hit the treadmill with a book for a 15-20 minute walk
  • Light shoulder presses to warm up the muscle

Circuit #1 (perform each exercise with little to no rest in between)

  • seated shoulder press 10-12 reps
  • military press 10-12 reps
  • 30 mountain climbers
  • 20 jump squats
  • 20 second hollow hold
  • 20 bicycle crunches

REST and Repeat for a total of 3x

Circuit #2 (perform each exercise with little to no rest in between)

  • left back lunge to shoulder press 8-10 reps
  • right back lunge to shoulder press 8-10 reps
  • Face pulls 15 reps
  • 20 In and out abs
  • 20 Russian twists (I do these with a dumbbell but you can do it weightless)

REST and Repeat for a total of 3x

Stretch, Eat, Sleep.

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My Go-To Shoulder Workout

If you’ve ever seen me at the gym or have gone to my bootcamp classes, chances are you’ve noticed all my little notebooks. I love experimenting with different exercises at the gym or HIIT workouts in the studio and jotting them down. Some days I’m in a rush or just too tired to come up with an exercise routine so I’ll pull out one of my notebooks and pick a workout!

I have SO many books its a problem…

  • Lily Pullitzer flamingo notebook has lifting routines
  • Blue notebook with a bumblebee has bootcamp routines
  • Striped notebook has zumba choreography
  • and theres at least two more with random nutrition and fitness ideas that pop into my mind

I went into my notebook today and decided to share one of my favorite go-to shoulder workouts.