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Good morning, all!
How are ya doing today? Getting excited for the weekend? I sure am! However, at the moment I can’t stop thinking about my shoulders. Why? Well, you’ll find out very shortly, because the cause of this is part of today’s Fit Bit Friday!
Work It Out
Do you ever have those days where you’re all “I’m going to lift super hard today because I’m super motivated”? Yesterday was just that for me. When I was running on the treadmill at the gym, I decided I was going to ditch the routine I’d planned for the weight room and instead, do one that would make my shoulders
scream sing – loudly. Usually I like to have my entire plan written out ahead of time as I find that this is the best way to hold myself accountable, but oddly this was not the case yesterday and I finished my run ready to give ‘er on the weights.
About an hour after leaving the gym, arriving home, showering, and starting to make myself look presentable, I couldn’t help but notice that I could barely raise the blowdryer above my head for more than a few seconds without my shoulders and upper arms crying for mercy. What went on in the weight room? Well, this….
The I-Can’t-Blowdry-My-Hair Workout
***Disclaimer: As with all workouts posted on Eat Spin Run Repeat, please check with a medical professional before beginning any exercise program. I am not a certified personal trainer and all workouts found on my blog are based only on my own experience.***
All you need for this routine is a few sets of dumbells and a bench, or a surface that allows you to do triceps dips. The workout will target your shoulders, but will also hit your triceps and chest too. If you’re experienced with strength training, I’d say go ahead and knock yourself out with 3 rounds of each set. (This is what I’ve indicated in the description below). Don’t try to lift crazy heavy dumbells, but make sure they’re heavy enough so that the last couple of reps are hard! Take 1 minute of rest between sets, then move into your next set (or superset). However, if you’re fairly new, I’d recommend sticking to only 2 and using lighter weights and taking as much as 2 minutes rest if you need to. Chances are, the stabilizer muscles in your upper body aren’t as developed as someone who strength trains regularly, so trying to do too much too soon could lead to injury.
Bottom line: Regardless of your experience level, you know your own body – just don’t do anything silly.
Warm-Up: Dumbell bench press – 3 sets of 15 reps – Start light, and increase your weight a bit more with each set.
- Bench triceps dips – 15 reps – use your own bodyweight, or a plate on your lap if you want a challenge.
- Mountain climbers – 15 reps each side, alternating
- Dumbell curl with overhead press – 15 reps – sit on a bench and hold dumbells in each hand with underhand grip. Curl dumbells up to shoulders, rotate wrists to face forward, and extend arms straight up overhead. Reverse motion and continue for 15 reps.
- Upright row – 15 reps – Stand holding dumbells with an overhand grip, arms straight down in front of you, wrists facing thighs. Pull dumbells upward toward your chest while drawing elbows upwards, as shown below. (This lady needs heavier weights because she looks like she’s enjoying the move way too much!)
- Lateral dumbell raise – 15 reps – Stand holding dumbells with overhand grip at sides. Keeping arms straight, raise arms up and out to the sides, forming a T shape with your torso. Lower with control and repeat.
- Incline front raise – 15 reps – Go light with these weights, because you’ll notice that your muscles tire much faster than in the lateral dumbell raise. (Video provided here.)
- Bent over delt fly – 15 reps – Shown here. You can modify this by standing and hinging at hips if you want to.
- Dumbell skullcrushers – 12 reps – shown here.
- Push-ups – 10 reps
- Dumbell overhead triceps extensions – 12 reps – This can be done seated or standing, as shown below.
- Push Ups!! As many as you can until failure. YOOOOOWWWWWWWWWZAA!!!!
When you’re finished, be sure to get a good stretch through your upper bod, specifically your chest, shoulders, and triceps.
Turn It Up
I heard this week’s tune, Co-Pilot by Kristina Maria ft Laza Morgan a few weeks ago, and after a little while, it grew on me. I’ve since added it to one of my spin class routines and it turns out that it makes one mean hill climb track!! Every time they sing the word “up”, I made my class add a gear. Legs were suuuuuper slow by the end!
So? Thumbs up or down?
Have a Read
Here’s your mini fitness news roundup for this week!
- How to use the assisted pull-up machine – via FitSugar (just in case your upper bod isn’t already tired enough!)
- How to rev up a mid-life metabolism – via Huffington Post
- Health Gear Awards of 2011 – The best fitness products of the year – via Health.com
And last but not least, my questions for today:
- What are your plans for the weekend? Mine involve seeing some friends, and getting a start on my Christmas shopping!!
- Any recipe of the week suggestions for next Wednesday?
- What’s one thing you’ll be doing this weekend to stay active?