Shoulders

Ain’t No Shame In Your Bicep And Shoulder Game

Ain’t No Shame In Your Bicep And Shoulder Game

/ , , , , , , , , / , , , , , , / 0 comments

05/11/16 Workout Wednesday, Week 7:

Summer time is rapidly approaching and it’s time to shed those oppressive long sleeves for tanks. So, what are you doing to get your arms and shoulders toned and ready to share their glory with all the world?

This week we tackle a series of 2 exercises to target the biceps in 2 different modalities (bicep curls and hammer curls) along with shoulder presses for good measure to target that really supple part of your shoulder head giving you summer-ready arms. Keep in mind to steer clear of dumbbells weighing less than your purse for 25 reps. Work smarter—increase your weight and even decrease your reps to really craft gorgeous lean muscles while building strength.

Click here or on the video below to view one round of this week’s exercises (note, the video does not have any sound).

Three exercises total, 10-12 reps of each exercise with no rest between movements. Complete all 3 movements, rest 30 seconds, then repeat.

NOTE for all exercises: Keep feet hip distance apart with soft knees.

Exercise 1: Bicep Curls

With the dumbbells resting at your sides rotate the palms so they are facing forward away from your body. Lift the weight towards your shoulder, do not curve your low back, avoid swaying or using momentum, and keep the elbows firm to your sides. Lower all the way down back to the starting position, repeat.

Exercise 2: Shoulder Presses

Lift your arms so your elbows are in line with your shoulders at a 90-degree angle. Press the weights straight up above your head until the gently touch, then lower back down to your starting position, repeat.

Exercise 3: Hammer Curls

With the dumbbells resting at your sides rotate the palms so they are facing inward towards your body. Lift the weight towards your shoulder, do not curve your low back, avoid swaying or using momentum, and keep the elbows firm to your sides. Lower all the way down back to the starting position, repeat.

Rest 30 seconds then REPEAT 3x

Enjoy and Happy #WorkoutWednesday!

 

Workout Wednesday, Week 3: Shoulders, Strength, and Stability

Workout Wednesday, Week 3: Shoulders, Strength, and Stability

/ , , , , / , , , , , , , / 0 comments

This week’s focus is sculpting sexy shoulders, building strength, and cultivating core stability. This sequence will give you those toned shoulder heads and triceps while firming your mid-section with a fat blasting punch of cardio.

Click here or on the video below to view one round of this week’s exercises (note, the video does not have any sound).

Total time: 4:30 minutes of work with 30 seconds of rest between sets

Each set is 1:00, consisting of 20 seconds of Exercise 1, right into Exercise 2, then Exercise 3 no rest/recovery

Exercise 1: Plank Walks, 20 seconds

Start in a straight arm plank position with your feet hip-width apart. Keeping your hands shoulder distance apart, stack your shoulders, elbows, and wrists. Bend one elbow and lower the entire forearm to the ground. Your elbow should be directly beneath the shoulder. Spread your fingers wide so your entire palm connects to the earth—then lower the other hand. Keep your forearms parallel, do not interlace your fingers and clasp your hands.

Pause.

Then press one palm into the ground to straighten the arm and repeat on the other side. Make sure that you are alternating which sides you lower and lift on. I recommend 10 seconds lowering and lifting with the right arm leading, then switching to the left.

Exercise 2: Yoga Push Ups, 20 seconds

Remain in your plank position.

Lower your body towards the floor with your arms tight against your rib cage. Stop when your shoulders are in line with your elbows, pause for a 3 count, then press yourself back into your plank pose.

Note for Exercises 1 & 2: If you are still working on building strength in your plank, lower your knees to the floor.

Exercise 3: Plank Jacks, 20 seconds

Remain in your plank position.

Walk your feet together so they are touching.

Keeping your core engaged, hop your feet away from one another, then back together energetically. Remember to avoid sagging your hips to the ground by accessing your core and don’t lift that booty either! Keep your body in a firm line as you gently [and soundlessly] hop the feet vigorously away from one another and back. These hops should be deft and light.

Rest 30 seconds then REPEAT 3x

Enjoy and Happy #WorkoutWednesday!

SUBSCRIBE TO MY BLOG

* indicates required

Back to top