SHAPELY SHOULDERS FOR SUMMER

Warm weather is here and the sleeves are coming off! It’s time to show off those shapely shoulders.

I love the look of sexy round shoulders and they are my favorite body part to work in the gym. If you need to shape yours up a bit, give this work out a try. Make sure that you use enough weight to be challenging without compromising form. Shoulders are easy to injure so it is better to go a little lighter until they become stronger. You can do this work out twice in one week, leaving 3-4 days in between.

Cuban Raise                                       2 sets of 10

Side Raises                                        2 sets of 12

DB or Bar Overhead Press                     1 set ea.  12, 10, 8

Front Raise                                        2 sets of 12

Leaning Side Raise                              3 sets of 12

You may never have heard of the Cuban Raise, but it is a great way to strengthen your rotator cuffs. It can be done with dumbbells, curl bar, or a straight bar. You do not need to use a heavy weight while doing this exercise.

If you choose to use a bar for the overhead press, check this video.  Click on the name of the exercise and it will take you to a video.

Now I want to share some blogger love!

There are several giveaways going on in the blogger world right now:

1.       Get Fit Naturally – Don’t forget our Click Espresso Protein Powder Giveaway

2.       Duck on the Run has several giveaways going on this week. Check her preview here.

3.       Food Be Fit is giving away Lucy’s Cookies – hurry it ends Sunday night!

4.       Running, Loving, Living is giving away some Sharkies energy chews – hurry it ends Monday night!

5.       Leafy Not Beefy is giving away 2 tops – check them out here.

Shapely Shoulders and Crossfit

It’s Workout Wednesday and we are going to mix it up a little today.

First up, shoulders; I love working shoulders. If you have a small frame, like I do, you may find it difficult to add mass and definition to your shoulders. I have learned that for me, the leaning lateral raise is the most effective in giving my shoulder a “round” full look. 

Because we use our shoulders in almost all our daily activities, it is important to keep them strong; looking sexy is just icing on the cake.

Shapely Shoulder Routine

Overhead Press with Barbell, Smith Machine, or Dumbbells

Reps: 15, 12, 10, 15

Dumbbell Front Raise

Reps: 15, 12, 10, 15

Leaning Side Lateral Raises

Reps: 15, 12, 10, 15

Lying Rear Delt Raise

Reps: 15, 12, 10, 15

Side Lateral Raises

Reps: 15, 12, 10, 15

Now, for a little something different. Crossfit has become a favorite way to work out, but if you are a novice, it can be a little intimidating. This month, FitnessRx Magazine featured a Crossfit workout that can be done by beginners. 

It’s called, “Dead-man Walking”. I’m planning on giving it a try.

If you are a beginner, please use a light weight to begin. Click on the exercise to see a video demonstration.

Dead-Man Walking

Equipment needed: 10-25lb. weight plate, an Olympic bar with appropriate weight for deadlifts and walking lunges

Each round is for time

10 Deadlifts

10 Lateral burpees over barbell

10 Roll-outs

10 Overhead walking lunges

5 rounds for advanced

4 rounds for intermediate

3 rounds for beginners

I hope you have a great Work Out!