Workout of the Week: Sexy Shoulder Sculptor

Don’t you want shoulders that SCREAM sexy?

Today’s workout will get you on track for just that!

We’ve got curls, planks, “I” raises, “L” raises, and burpees, all designed to tone your shoulders to perfection. There’s also one piece of equipment we’ll be using today that really brings the burn to your shoulders…battle ropes!

Battle ropes are these long ropes that you can slam, shake, and even whip. The ropes aren’t light, so you’ll need your shoulders to get them off the ground and moving.

There will also be a few resistance band and dumbbell exercises to add even more kick to this workout!

Let’s hop into this one! Can’t you feel those new shoulder muscles already?

 

Warm Up

March in Place

March in Place + Arm Circles Forward

March in Place + Arm Circles Backward

Jumping Jacks

 

Time: 2 minutes

Repeat: 2x

Transition Time: 30 seconds

Time at End of Warm Up: 2:30

 

Suspension Station

Primary Movement – Front Raise (“I” Raise)

Secondary Movement – Narrow Push Ups Squat

 

Time: 2 minutes, 30 seconds

Repeat: 3x

Transition Time: 30 seconds

Time at End of Station: 5:30

 

Rope Station

Primary Movement – Alternating Ripples on Knees

Secondary Movement – Dynamic Plank (Elbow -> Hand)

 

Time: 2 minutes, 30 seconds

Repeat: 3x

Transition Time: 30 seconds

Time at End of Station: 8:30

 

Freestyle Workout

Curl + Press

Reverse Plank + Alternating Toe Taps

“L” Raises

Burpees

 

Time: 3 minutes

Repeat: 3x

Transition Time: 30 seconds

Time at End of Workout: 12:00

 

Group Training

Plank Hip Twisters (Hip Drop to the Side)

Alternating Jackknife Sit Ups

 

Time: 3 minutes

Repeat: 3x

Transition Time: 30 seconds

Time at End of Workout: 15:30

 

Note: If you don’t have battle ropes, you can just do the “Dynamic Plank” exercise for that station.

Note: If you don’t have resistance bands, you can use dumbbells instead, but resistance bands are preferred. You can also focus on other exercises that don’t require resistance bands, such as the “Curl + Press”.

Note: If you don’t have dumbbells, try lifting two items of equal weight that you won’t lose your grip of.

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