This is what I  know about shoulders.  They are very complex made up of  4 joints (the main joint being a the ball and socket), a false joint (where the shoulder blade moves against the ribcage), two major muscle groups, and tendons and ligaments holding them all in place.  Most upper body movement (weightlifting and life) engage the shoulders to some extent and because of their complexity and susceptibility to injury I think it’s best incorporate some exercises that target the different areas.

When I think of sexy shoulders what I’m actually thinking of is the deltoid.  This is the muscle when developed that creates nice curved line that separate it from the rest of the arm.  The deltoid has three parts the anterior (front), the medial or lateral (middle), and the posterior (rear).  For a complete shoulder workout you will want to hit all three heads of the shoulder.  Since the shoulders are prone to injury, I take it easy.  That doesn’t mean I’m lifting marshmallows on sticks, I am just a little more cautious than I am with other muscle groups.  I listen very closely to my body for signs of real pain not just signs of muscle discomfort.

The out-of-sight-out-of mind part of the shoulder is the “rotator cuff”.  The rotator cuff is a group of muscles that surround the joint and stabilize the shoulders.  I know they are also susceptible to injury and an important part of making strength gains for other exercises so I take a little time to train these lightly.

Strong Sexy Shoulders Workout

5 minute warm up – Whatever you are doing make sure you are engaging your arms, i.e.,  put the magazine down.

A. Front Raises
B. Shoulder Press

A. Lateral Raises
B. Shoulder Press

A. Rear Lateral Raise
B. Shoulder Press

For this particular workout I like to drop set  – set of 12, set of 10, set of 8 or 6 (increasing the weight as you drop the reps) – because I find I can increase my weight more than I could otherwise.  But I’ve also done it with 3 sets of 12 and 5 sets of 6.

Start out with lighter weights on your first sets to warm up and then increase your weight.  A and B are preformed back to back without rest.  Then rest a minute and repeat for a total of 3 times.  Do this for each group so you work the entire shoulder front, middle, and back.  You can still work to muscle failure but use caution and don’t go forcing a rep if you feel real pain.

I finish my shoulder workout with a few rotator cuff exercises using light weights usually 3 or 5 pounds.

External Shoulder Rotation – 3 sets of 12

Shoulder Internal Rotation – 3 sets of 12

Both of the above exercises can be done standing with cables or bands as well.

Don’t forget to stretchy stretch stretch.  (Oh that was dorky.)

Have a great day!

xoxo
j

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I try to nurture The Abbeys and dedicate one day a work to core work (usually wednesdays).  Here’s a quick core workout followed by a HIIT cardio.

CORE WORKOUT

A. Plank – Hold for as long as possible (Until you lose your form.  Time yourself so you can continually improve)
B. Bicycle Crunches – 30 Reps
C. Frog Sit Ups – 20 Reps – I can’t find a video to show how I do these.  Most videos show the legs sitting still on the ground while you contract.  I start with my feet straight out about 3 inches off the ground. When I contract (bring my chest off the floor) I bring my feet in, keeping them together, toward my groin while my knees go out like a frog.  Then as I lower my back to the ground I extend my legs out to the starting position.
D. Prone Cobra – Hold for as long a possible (Same with the plank.  Time yourself)

Repeat A-D 2-4 times depending on your level of fitness.

If you have time follow with my favorite Treadmill Workout.

xoxo
j

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Jump rope -2 minutes (or jumping jacks)
25 lunges – each leg for 50 total (remember to lunge deep)
50 squats (azz to the grazz)
15 burpees
15 jump squats

Rest 2 minutes and repeat sequence 2 more times. If you need to, decrease the reps. For instance, if you are just starting out you could do 10-15 lunges each leg, 20-25 squats, 5 burpees, 5 jump squats. I know when I’m pushing myself and when I’m not. I also listen to my body closely so I know when to pull back so I don’t overdo it. If this is too easy for you, increase reps or repeat the sequence until you those last few jump squats feel like your jumping in 3 feet deep mud. Have fun!

xoxo
j

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