After some killer runs, my knees cried “Uncle” yesterday.
Not to be outdone, my toes felt a little cramp-y.
Truth be told, I wasn’t shedding any tears over skipping a run in the chilly, windy weather. It was the perfect time for an often-neglected shoulder workout.
In yesterday’s post I mentioned that some women shy away from weights/protein for fear of becoming She-Ra.
Similarly, women shy away from shoulder workouts. The linebacker look isn’t sexy on women, right???
That was my fear until a trainer set me straight. You CAN work out your shoulders in a way that will leave them looking hawt.
Non-football shoulders
My Anti-linebacker Shoulder Workout:
1. Military Presses – 4 sets of 10 reps
I like to do these on a stability ball to further engage my core. Sit on the ball (or edge of an exercise bench) with a dumbbell in each hand. Raise your arms so that your elbows are bent at a 90° angle, in line with your shoulders. Raise your arms overhead without straightening them without locking your elbows at the top. Slowly return to the starting position and repeat.
Tip: Be sure to keep your core tight throughout the exercise.
2. Lateral Raises – 4 sets of 10 reps
This one is simple: simultaneously lift your arms out to the side until they are parallel to the floor. Be sure to keep your core tight and don’t lock your elbows.
Tip: For an additional challenge, pause at the top turning your hands (making a pouring motion) so that your thumbs point toward the floor.
3. Front Raises – 4 sets of 10 reps
Lift your arms in front of your body until your hands are even with your shoulders. Pause for a moment at the top then slowly lower your arm back to the starting position.
Again, keep your core tight and don’t lock your elbows!
4. Front Raise Clockwise Circles – 3 sets of 25 reps
With a light weight in each and, lift your arms in front of your body until your hands are even with your shoulders. Make small, clockwise circles without locking your elbows and keeping your core engaged (are you seeing theme?).
Superset these with….
5. Front Raise Counter-Clockwise Circles – 3 sets of 25 reps
Same thing, in reverse.
Extra Credit:
6. 3-Way Arm Shaper – 20 reps each
I took this from Shape Magazine. It doesn’t focus exclusively on shoulders, but I find this helps me to finish with a satisfying burn out. Total masochist.
A. Hold a dumbbell in each hand at sides and lean against a wall. Walk feet out about 18 inches, keeping them close together, and squat until thighs are parallel to ground. Raise arms out to sides to shoulder height, palms facing down. Lower arms. Do 20 reps.
B. Rise up and rest legs for 30 seconds, then lower into the wall squat again, but with feet shoulder-width apart. Extend arms at sides, then curl weights to shoulders. Do 20 reps.
C. Rise up and rest once more, then squat against the wall with feet wide. Hold dumbbells next to shoulders, palms facing forward, then extend arms overhead. Lower and repeat. Do 20 presses.
Click here for a video of these moves on Shape’s website.
Follow that up with 15 mins of abs (I did the P90X Ab Ripper X), and you have a solid 45 min workout.
If you’re really hard-core, do your 3 sets of push-ups too.
Don’t forget to get your 20g of protein!
In my Cereal Bowl:
- Greek yogurt
- Fiber One cereal
- Banana
- Chia seeds
- Cinnamon
***
Almost Friday!!! I’m going to the Atlanta Food & Wine Festival this weekend. Soooo excited!
Does your body ever force you to take unplanned rest days?
Have your toes ever ached?!
nice shoulders has been one of my goals. I’ll be adding those last moves to my workouts. Any ideas to really target my triceps. Bench dips – throwbacks – rows – scull- crushers – and overhead drops – already there, but can’t see any real progress.
Love you — teresa
So noted. 🙂 Triceps are my FAVORITE. Love you too!
Shoulder workouts are definitely my focus right now with my upcoming wedding!
I feel like I overwork my shoulders. They are bulky muscles.. and are always tight.. now.. it hurts to do most shoulder exercises because the muscles jut don’t seem right. And I don’t mean hurt. .like I am getting a good burn in the work out. I mean hurt… on my first rep.. big knot type hurt 🙁
Oh no! Have you tried going to a chiropractor? Mine is always “unjamming” stuff for me. 🙂
This is so funny because shoulders are my FAVORITE thing to work with weights! I actually worry because I work them too much.. I need to be doing more squats. I already have SUPER like Mike Phelps shoulders from swimming so I figure why not use em to life with cause they are already strong LOL.
I have had toe cramps a few times.. have no fear you’ll be just fine 🙂 I know cramps can be from not drinking enough water sometimes!
Very informative post. Great job, as usual! I try to incorporate either a stability ball or bosu ball into every exercise possible. Can be fairly uncomfortable but the core gains are soooo worth it to me. 😉
I can honestly say I don’t think I’ve ever had “toe cramps”. Maybe I have, though, but simultaneously had larger muscles cramping to bother noticing the toes? Idk. My toenails have fallen out many times, though. Does that count? lol
Have an outstanding day!
Thanks Mark! I hear a lot of people talk about toe nails falling off… that makes me a little nauseous. *shudder*
Great post. I enjoy building my shoulders, but I like pairing shoulder workouts with back, core or abs so that the bigger and more calorie-burning muscles are incorporated. Also, have fun this weekend; I’m sure it’ll be a great time!
I did military presses yesterday and pushups! I felt great. Love your cereal bowl. Great PWO 😀
I’m new to your blog but just love it! I’m always looking for new work out exercises so I’m sooo thrilled I found you!
Mary xo
You just made my day. Thank you soooo much! 🙂
I hate doing shoulder workouts! That said, I love the way my shoulders look when I do them, so I make myself.
Have fun at the AF&WF. I keep seeing tweets about it and wish I was going!
You can still get tix. 🙂 Check out the tasting tents or the late-night food carts!