Tag Archives: shoulder exercises

Arm Day

23 Jul

I got put on call at work today, which means I can get some things done around the house but have to be ready to get out the door within about 10 minutes if I get called to get to work on time. To make sure I didn’t irritate my back I stuck with an upper body workout for this morning and, if I’m lucky, I’ll take the dogs out for a walk once it cools down.

This workout will definitely get you a burn whether or not your pregnant- just make sure you’re lifting heavy enough. If you do need some modifications (either as a mom to be or a beginner), you can do most of this sitting if you need to or, of course, go down on your weights and increase your rest times.

Side note, since being pregnant I make sure to do at least 1 or 2 sets of 20 squats in my warm ups (squats and kegels ladies… for real) and I end my workout stretching out my hip flexors and doing at least 1 physical therapy exercise to loosen my back.

The workout

3 sets:

  • 12 Straight leg Deadlift to upright row
  • 12 Bicep curl
  • 12 Monkey Rows (**with any type of row, keep your shoulders down and back and do not lift too high. Going too high is not better and puts you at very high risk for injury. If you aren’t familiar with rows or are unable to keep good form, sub in any other shoulder exercise. Tons of options can be found at Bodybuilding.com)

3 sets:

  • 20 Lateral to front raise
  • 15 triceps dips on BOSU

2 sets:

  • 12 Hammer curls
  • 12 Push ups

3 sets:

  • 12 overhead tricep extensions
23.5 weeks post workout

23.5 weeks post workout

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Sunday Shoulders

25 Jan

It has been too long since I did a straight shoulder and ab workout. After a lazy morning with hubby and the pups, I hit the gym for this overdue workout. Inspired in part by the Jamie Eason LiveFit workout here’s the workout I ended up with:

Plank warm-up

3 x 12

Seated Dumbbell Press

3 x 12

Front Lateral Raise

Superset:

  • 12 Lateral to Front Raise (I didn’t alternate like the video shows, just out-front-down)
  • 20 Straight-Leg Deadlift to Upright Row

3 x 10

Incline Situp with Twist

3 x 12

Lateral Shoulder Raise

3 x 12

Arnold Press

20 Crunches

20 Leg Marches

20 V-ups (Don’t let your feet hit the floor in between reps)

3 x 10

Handstand push-ups

I ended with my physical therapy hamstring and glute exercises for today. The whole workout (including PT) took me right at an hour.

ST 8 Quote

Scott Traczyk Photography

Short and Sweet Workout Post

12 Jan

Today was not nearly as productive as I’d planned. I guess when I made my to-do list I didn’t really consider the fact that I worked last night and would need to sleep when I got home. This is why I don’t usually work nights ๐Ÿ˜‰

I did manage to get a short workout in and I’ll be making butternut squash soup and apple cinnamon pork for dinner. I’m planning on playing with the recipe a bit but, here’s my basic apple spiced pork.

Upper body workout looked something like this…

Started with my physical therapy exercises

3 sets:

  • 12 lateral shoulder raises
  • 20 “cherry pickers” with weight
  • 20 leg raises

3 sets:

  • 12 bicep curls
  • 20 rear shoulder squeezes with resistance band

3 sets:

  • 20 skull crushers
  • 12 pilates roll ups

Was a shorter workout than I’d planned so I tried to do the super-sets as quickly as I could with good form. Then I stretched out and had a snack of almonds and fruit. What do you have planned to start off your week right? Meal prep? Workout schedule? What do you do to make sure you start out strong?

boxing 1

Upper Body Workout

14 Jan

I realized I hadn’t been posting my workouts lately and well, that’s how this whole blog started. Today I did arms, focusing on weight and form for a lot of these so back to 8-12 reps instead of the 20 I’d been doing to lean out quicker.

3 sets:

  • 12 lateral shoulder raises
  • 12 front shoulder raises
  • 12 chest presses
  • 12 bicep curls

3 sets:

  • 12 Lat pull-downs
  • 12 tricep pull-downs

3 sets:

  • 8 assisted pull-ups (for these I set it to help less for the first set and then bumped back for the rest… I really want to do an unassisted pull-up)
  • 20 leg lifts on Roman Chair

Then I did 2 sets of weighted crunches on a BOSU and ended with some balance work for my ankle.

Working out with a new trainer tomorrow; I’m excited to get some new ideas and have someone push me. It’s easy to slide into working out but not really pushing for it every time so I think this will be good ๐Ÿ™‚

Today’s Arm Workout

7 Jan

I posted earlier since I wasn’t sure if I’d have time to make a post this afternoon so real quick, here’s the arm workout from this morning. I was recently shamed into realizing I hadn’t done any chest exercises in… a long time. Thank you One Fit Mama. So I made a point to hit chest and shoulders today.

  • 20 bicep curls
  • 20 lateral shoulder raises
  • 30 jump-ups onto bench
  • 20 front shoulder raises
  • 20 chest presses (I even moved up my weight today ๐Ÿ˜‰ )
  • 12 overhead tricep extensions
  • 12 tricep pull-downs
  • 8 assisted pull-ups
  • 12 cable flys

I did three sets of the first two and then two sets of the last super-set before moving to cardio.

I also had this moment when I was there… I always make sure to watch my form in the mirror with shoulder stuff since one of mine is reconstructed and I realized, lighting is everything. I was feeling kind of down about the last photo shoot (although thank you so so much for the positive feedback) but at the gym with completely different lighting well… you can still see my muscles is the gist of it. Not saying I’m where I was but it’s not bad. I’ll start doing progress pics etc. again soon. So, for anyone else who gets frustrated when they see some pictures of themselves etc. remember, differentย  lighting highlights different things.

Short workout for the day

9 Oct

Well, I may have pushed a little far for my foot yesterday… had a tough PT session and then spent my afternoon moving boxes around and sorting presents. Since we don’t know where I’ll be living after the wedding I got everything into “right away,” “I’ll want it for a year,” and “Put in storage until we settle in for a couple years”. Very productive but a lot of up and down stairs and moving around. So, just ran a couple errands this morning and now trying to stay off it. I really want it to be good to go by the wedding and honeymoon, it’s starting to make me nervous.

Anyway, quick workout plan for the day:

20 Crunches

20 leg lifts

20/side Oblique crunches

20 push-ups

*2 sets

20 bicep curls

20 front shoulder raises

20 lateral shoulder raises

*3 sets

Physical Therapy exercises

I have some recipes I want to make so I’ll hopefully be posting those soon ๐Ÿ™‚