{"id":3694,"date":"2021-03-30T14:27:21","date_gmt":"2021-03-30T20:27:21","guid":{"rendered":"https:\/\/wordpress-556875-3996516.cloudwaysapps.com\/?p=3694"},"modified":"2023-10-23T20:22:16","modified_gmt":"2023-10-24T02:22:16","slug":"workout-of-the-week-shoulders-core","status":"publish","type":"post","link":"https:\/\/www.buckedup.com\/blog\/2021\/03\/30\/workout-of-the-week-shoulders-core\/","title":{"rendered":"Quick Shoulders + Core workout"},"content":{"rendered":"\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/youtu.be\/VIlHKKMoujk\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Building off last week\u2019s edition of deltoid domination, today\u2019s workout will be a similar shoulder workout to help you get a quick burn, stimulate the muscles, then conquer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The workout will conclude with some abdominal exercises to help you prepare for the coming summer. Enjoy&#8230;he said, with a menacing grin.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Part 1: Shoulders Workout<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Last week we focused on specialized tweaks to angles, some intensity techniques. Because of the higher intensity, it might not be a workout you can repeat every shoulder session.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This workout will have similar exercises with some slight variations. The biggest difference is in your rest times and rep ranges, as well as less intensity techniques. It\u2019s a solid foundational shoulder workout to utilize in between more grueling sessions.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And because of the lower rest times between sets, you will greatly challenge your muscle endurance&#8230;and get a solid pump.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">DB Military Press<\/h3>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"\/wp-content\/uploads\/2024\/03\/2733f-shutterstock_609597689.jpg\" alt=\"\" class=\"wp-image-3710\" style=\"width:512px;height:341px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3 sets of 15 repetitions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sitting at an incline bench adjusted to either be upright or slightly less than vertical, rest both dumbbells on your thighs<\/li>\n\n\n\n<li>Raise the dumbbells from your thighs and bring them to shoulder height. If they\u2019re heavier dumbbells, you can raise one thigh at a time to help get the dumbbells into the starting position.&nbsp;<\/li>\n\n\n\n<li>With the dumbbells at shoulder height, rotate your palms so they face forward. Elbows should be slightly forward as well. Forearms should be perpendicular to the ground.<\/li>\n\n\n\n<li>With power and control, press the dumbbells above your head. Do not lockout.&nbsp;<\/li>\n\n\n\n<li>Slowly lower the dumbbells back to the starting position.<\/li>\n\n\n\n<li>Repeat until failure.&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">DB Reverse Fly<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3 sets of 15 repetitions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet hip width apart, bending your knees slightly<\/li>\n\n\n\n<li>Elongate your spine and engage your core as you hinge forward at the hips<\/li>\n\n\n\n<li>You want your torso to be almost parallel to the ground<\/li>\n\n\n\n<li>Allow your arms to hang down below your shoulders with pinkies facing mostly outward<\/li>\n\n\n\n<li>Maintaining a tight core, raise the weights to the side and slightly backward<\/li>\n\n\n\n<li>Stop when your elbows are at shoulder height. Pinky should be slightly higher than your thumb<\/li>\n\n\n\n<li>Slowly lower the dumbbells back to starting position<\/li>\n\n\n\n<li>That\u2019s one rep. Perform 15<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">DB Front Raise<\/h3>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"333\" src=\"\/wp-content\/uploads\/2024\/03\/a3784-shutterstock_670299718.jpg\" alt=\"\" class=\"wp-image-3711\" style=\"width:612px;height:203px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3 sets of 15 repetitions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand holding a dumbbell in each hand, with elbows slightly bent, and dumbbells resting in front of your thighs<\/li>\n\n\n\n<li>Maintaining the elbow bend, raise your left arm in front of you until it is parallel to the floor.&nbsp;<\/li>\n\n\n\n<li>Make sure that, as per usual, your elbows are slightly higher than your wrist<\/li>\n\n\n\n<li>Slowly lower your left arm to starting position<\/li>\n\n\n\n<li>Repeat the movement with right arm<\/li>\n\n\n\n<li>That\u2019s one rep. Perform 15<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">DB Lateral Raise<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3 sets of 15 repetitions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hold a dumbbell in each hand, resting your arms a little forward at your sides<\/li>\n\n\n\n<li>Engage your shoulder blades and traps as you raise your arms (and consequently, the weights)<\/li>\n\n\n\n<li>Stop when your elbows are at shoulder height. Your elbows should be slightly above your wrists<\/li>\n\n\n\n<li>Slowly lower the dumbbells back to the starting position<\/li>\n\n\n\n<li>That\u2019s one rep. Repeat for 15 repetitions<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"562\" src=\"\/wp-content\/uploads\/2024\/03\/ffb72-shutterstock_648435490.jpg\" alt=\"\" class=\"wp-image-3712\" style=\"width:517px;height:290px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Part 2: Abdominal Circuit<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">For the second part of this workout, you will be torching your abdominal muscles with a high repetition circuit.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Perform the three following exercises back to back without rest in between exercises.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sit Ups 3 x 12<\/li>\n\n\n\n<li>Leg Lifts 3 x 12<\/li>\n\n\n\n<li>Russian Twists 3 x 20<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Part 3: Plank Circuit<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Finishing off the workout with a core strengthening circuit. Your abs should be on fire already, so hang in there. Washboard abs weren\u2019t made without some sweat.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Additionally, planks are a fantastic way to improve your core stability. By performing them after the abdominal circuit is a powerful way to tap into the well and reap greater benefits.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Low Planks 3 x 30<\/li>\n\n\n\n<li>Side Planks 3 x 30<\/li>\n\n\n\n<li>(Other) Side Planks 3 x 30<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Screenshot Workout<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets + Reps<\/strong><\/td><td><strong>Rest Time<\/strong><\/td><\/tr><tr><td>DB Military Press<\/td><td>3 x 15<\/td><td>30-60 seconds<\/td><\/tr><tr><td>DB Reverse Fly<\/td><td>3 x 15<\/td><td>30-60 seconds<\/td><\/tr><tr><td>DB Front Raise<\/td><td>3 x 15<\/td><td>30-60 seconds<\/td><\/tr><tr><td>DB Lateral Raise<\/td><td>3 x 15<\/td><td>30-60 seconds<\/td><\/tr><tr><td>Sit-Ups<br>Leg Lifts<br>Russian Twists<\/td><td>3 x 12<br>3 x 12<br>3 x 20<\/td><td>30-60 seconds between \u201crounds\u201d<\/td><\/tr><tr><td>Low Planks<br>Side Planks<br>(Other) Side Planks<\/td><td>3 x 30 seconds<br>3 x 30 seconds<br>3 x 30 seconds<\/td><td>30-60 seconds between \u201crounds\u201d<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Check out our <a href=\"https:\/\/wordpress-556875-3996516.cloudwaysapps.com\/workout-routines\/full-body-dumbbell-workout\/\">dumbbell leg workout<\/a> to work those legs!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Building off last week\u2019s edition of deltoid domination, today\u2019s workout will be a similar shoulder workout to help you get a quick burn, stimulate the muscles, then conquer.<\/p>\n<p>The workout will conclude with some abdominal exercises to help you prepare for the coming summer. Enjoy&#8230;he said, with a menacing grin.<\/p>\n","protected":false},"author":248249474,"featured_media":3715,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"video","meta":{"footnotes":""},"categories":[320,19932],"tags":[29971,770215593,4727175,36329],"class_list":["post-3694","post","type-post","status-publish","format-video","has-post-thumbnail","hentry","category-guides","category-life-style","tag-bodybuilding","tag-fitness","tag-pre-workout","tag-supplements","post_format-post-format-video"],"_links":{"self":[{"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/posts\/3694","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/users\/248249474"}],"replies":[{"embeddable":true,"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/comments?post=3694"}],"version-history":[{"count":0,"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/posts\/3694\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/media\/3715"}],"wp:attachment":[{"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/media?parent=3694"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/categories?post=3694"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/tags?post=3694"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}