Alright, I got MY workout in for today, and it included some serious shredded shoulders!
The workout on my schedule for today called for 30 minutes of cardio, which actually came in the form of this interval workout that Julie posted this morning. It was definitely a sweaty workout, but I loved it. Quick and challenging!
Since we’re already on the subject of workouts…I’ve actually got a new one to share with ya’ll this afternoon. (I know, two workouts in two days. Crazy, right?) Yesterday’s workout was a focus on cardio, so I’m switching things up a bit today with a focus on shoulders.
Before we know it, it’s going to be tank top wearing season (well, okay, those of you lucky enough to live in that year round don’t count), and who doesn’t want some sexy, toned shoulders to show off, right?
Shoulders are actually one of my favorite body parts, and honestly, probably one of the first things I notice on a woman. (Please don’t take that in a creepy way my friends, I’m just very observant.)
The circuit above incorporate moves to cover all three of the deltoids, which make up the muscles of the shoulder- the lateral (side), posterior (rear), and anterior (front).
And, of course, here are some images and descriptions for each of the moves above:
Front Raises – Standing, hold dumbbells in front of you with your palms facing your legs. Keep your elbows and knees slightly bent as you raise your arms straight in front of you to shoulder level. Slowly return to the starting position.
Lateral Raises – Standing, hold dumbbells with your palms facing each other. Keep your elbows and knees slightly bent as you raise your arms out to your sides in wide arcs to about shoulder level. Slowly return to the starting position.
Shoulder Rotations – Standing, hold dumbbells with arms together in front of body, bent at elbows, forearms waist high, palms up (like you’re holding a tray). Rotate forearms out to side, keeping elbows bent and palms up. Slowly return to the starting position.
Straight Arm Raises – Standing, hold dumbbells in front of you, palms facing inward. Keep your elbows and knees slightly bent as you raise your arms straight in front of you to shoulder level. Slowly return to the starting position.
Bent Arm Lateral Raises – Standing (or sitting on a stability ball, as shown below), hold weights in each hand, elbows bent at 90 degrees and abs contracted. Keep the elbows bent, lift the arms out to the sides to shoulder level. Slowly return to the starting position.
Deltoid Press – Stand holding dumbbells in each hand. Bring the dumbbells up to level with your shoulders, palms facing away from you. Press the dumbbells upward so that your arms are fully extended. Slowly return to the starting position, keeping dumbbells to level with your shoulders.
Front Deltoid Press – Stand holding dumbbells in each hand. Bring the dumbbells up to level with your shoulders, palms facing in. Press the dumbbells upward so that your arms are fully extended. Slowly return to the starting position, keeping dumbbells to level with your shoulders.
***Above all else, remember to keep proper form when performing each of the moves…
- Use slow and controlled motion – don’t use momentum to swing the dumbbells.
- Keep shoulders back and down, neck neutral, with eyes straight ahead.
Now, go ahead and get those shoulders lookin’ H-O-T-T HOT! 
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