Shoulder Sculpt
Snap Fitness
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!
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!
