This is a very quick and effective shoulder workout that hits all the major muscle groups in the shoulders and upper back, with a few other muscle groups thrown in there for stabilization. Make sure you warm up well with a little cardio to get your heart rate up and throw in some arm swings or circles to warm up your shoulders.

Exercises:

-Single-arm clean and press with a kettlebell: 10 reps left, 10 reps right, 10 reps left, 10 reps right. Moderate weight with great form.

-Lateral shoulder raises, frontal shoulder raises, and lateral raises: 15 reps each with dumbbells. Try to pick a weight you can stay with the whole time.

-Military Press: one set of maximum reps with great form (pick a moderate weight).

Repeat circuit three times and those shoulders should be toast!

Treadmill Interval

This workout will help build up your endurance. I have people all the time that tell me they want to build up how long they can run but don’t know how or where to start. This is a very simple protocol I use to help them push their limits while also giving them a few quick breathers.  This works for all levels and can be tweaked to make a great sprint workout, too.

Workout:

-Warm up with a walk or dynamic warm up to get the blood flowing.

-Run one minute

-Walk one minute

-Run two minutes

-Walk one minute

-Run three minutes

-Run one minute

-Run four minutes

-Walk one minute

-Run five minutes

-Walk one minute

-Run six minutes

-Walk one minute

-Run seven minutes

-Walk one minute

-Run eight minutes

-Walk one minute

-Run nine minutes

-Walk one minute

-Run 10 minutes

-Walk one minute

The goal is to beat how far you can get in your “running ladder” each time. Shoot for 3-4 times a week and track your progress. If you are already a seasoned runner, try using this as a sprint ladder once a week for a little speed work!