My lovely readers,
I am so excited to get started on my fitness posts! I am going to start with a shoulder work out. This is what I do every week once a week. You can pick any day out of the week to do it.
Before I start this work out I run for about 20-30 minutes.
Wall Balls
Grab a ball (I use an 8lb) from the gym or if you are doing this from home you can do it without the ball. Squat down making sure all of your weight is on the back of your heels like the first picture above. From there your going push off your heels and throw the ball against the wall as high as you can and catch it holding it by your chest. Continue this motion for 20 reps.
Frontal Shoulders
Your going to get 5 pound free weights and start a little lower from the picture above and raise the weights up in front of you, stopping right before you’ve extended straight up. You don’t want to extend it above your head. This will work your front shoulders. Always remember to think about what muscle your working, so you can focus all of your pressure on that certain muscle. This will work your front shoulders. Make sure to keep that core nice and tight!
Do 10 reps.
Lateral Raises
Using the same 5 pound free weights bring your arms done to your side and lift up until you get to 90 degrees like the picture above. This will work the middle part of your shoulders.
Do this motion for 10 reps.
Using the same 5 pound free weights bring your arms done to your side and lift up until you get to 90 degrees like the picture above. This will work the middle part of your shoulders.
Do this motion for 10 reps.
Back Shoulders
Using the same 5 pound free weights, lean forward like the picture above and bring both of the weights down right in front of you with the weights facing eachother. Lift up as far as the picture above and bring it back down again. This will work the back part of your shoulders.
Do this motion for 10 reps
Overhead Extension
Grab 10 pound free weights. Your going to sit on a bench with your feet on the ground sitting straight up, while keeping that core tight. Start like the picture above and make sure you can see both weights in your paraurethral vision. Lift up from there all the way above your head and bring it back down. Again, you want to make sure you can see the weights, so that you are working your front shoulders and not just straight up and down on your sides.
Do 12-20 reps.
Do 12-20 reps.
Do these 5 excercises non stop and rest for a minute between each round. Do at least 3 rounds of this.
Have a great week lovely’s!
Love,
Sara Lynn
Have a great week lovely’s!
Love,
Sara Lynn
