PART I: SHAPELY SHOULDERS
Hey Moms…Who says that we can’t hit the weights hard, like the guys in the gym, and reap the rewards of the super-charged, fat-burning metabolism that a solid, muscular body is famous for?
Being that I am personal trainer, there are many times that I am face to face with my “Mommy” clients’ looks of fear when I have them to do explosive exercises with serious weight like the good, old-fashioned bench press. The constant fear of “Will this make me big and bulky?” is a familiar and justifiable question for us women who don’t understand how our bodies react to lifting weights. In all honesty, we are not capable of looking like the guys, because we are simply not genetically and hormonally made like the guys. Weight training for women equals a sculpted, tight body that efficiently burns fat and looks hot!
In this “SEXY SHOULDERS + WIDE BACK=TINY WAIST” two-part workout series, our goal is to add lean muscle to both the shoulders and back, that in-turn minimizes the appearance of the waistline and begins the journey to a sculpted, hourglass, feminine figure. This first workout, “Shapely Shoulders”, incorporates simple, back-to-basics shoulder exercises, that engage all three heads of the shoulder. Look out for Part II, where we will explore and learn how back training, combined with this effective shoulder building workout, gives the illusion of a tiny, tapered waist that we all love and want.
BUSY MOMMY BONUS! You CAN do this workout at home, so if the kids are sick or you can’t escape to the gym, grab some dumbbells and get busy.
EQUIPMENT:
Assorted sets of dumbbells appropriate to your strength and fitness level
Stability ball of workout bench
32-ounce water bottle full of fresh clean water to be finished before the workout’s end
Clean towel
TRAINING TIP: It is crucial that your weight selection is carefully and appropriately chosen for both workouts, so you ARE fatigued leading up to the required number of repetitions for each exercise. Hit each of these workouts twice a week, for the next 12-weeks and get ready to show off that smokin’ upper body. Always allow a minimum of 48-hours rest between the same workout, so you are never hitting your shoulder or back 2-days in a row…You got all week, stagger them and hit ‘em hard!
WORKOUT:
MANDATORY WARM-UP: 6-10 minutes of easy cardio of your choice
SHOULDER PRESS
4 sets (15, 12, 10, 8 reps) adding a few pounds as the amount of repititions decrease with each set.
Set-up: Sit on a bench or a stability ball with feet flat on the floor with feet shoulder-width apart. Hold a pair of dumbbells in each hand with palms facing forward.
Execution: Start with your core tight, press both dumbbells up and over your head so they almost touch (palms remain facing forward), exhale and hold. Slowly lower to the start position, inhale and repeat.
DUMBBELL LATERAL RAISE
3 sets (10-12 reps)
Set up: Stand with your heels firmly planted under your hips, knees soft, abdominals tight and hold each dumbbells on the side of your thighs, palms facing inward.
Execution: In this position, exhale and lift the dumbbells up and out to shoulder height keeping your arms super straight, elbows slightly soft. Slowly lower the dumbbells to the starting position inhale and repeat.
DUMBBELL FRONT RAISE
3 sets (10-12 reps)
Set up: Stand strong and tall with your heels firmly planted under your hips, knees soft and abdominals tight. Grab your dumbbells and place them in front of your thighs with overhand grip.
Execution: Exhale and lift the dumbbells up to shoulder height, hold and slowly lower them to the starting position. Repeat and focus on keeping arms straight, without locking your elbows tight.
REAR DELTOID RAISE
3 sets (10-12 reps)
Set up: Standing with your feet shoulder-width apart and bend at the waist so your trunk is parallel to the floor. Keep a slight bend in the knees and pull your core tight to prevent strain on the lower back. Hold the dumbbells at arm’s length in front of you with the palms of your hands facing each other.
Execution: With a slight bend in the elbows, exhale and raise the dumbbells with a straight arm to mid shoulder height. Hold and lower the weights back to your starting position. Breathe and repeat.
