Sweaty Shoulders: Shoulders, Core & Conditioning Workout

My car is in the shop, so I decided to get my fitness on in our studio at home. I, as always, wasn’t feelin’ it, but I put my fitness clothes on, threw my hair in a pony and cranked up some FitRadio - and BAM! Suddenly, it was on like Donkey Kong.

I started with a mountain climber and push-up couplet, and I was instantly pumped (not muscular pumped but psychologically pumped). lol I went over the my music and turned it up a few more notches and that’s when it got real! What was going to be a quick shoulder circuit before a run became a really awesome workout so I thought I’d share it with you!

Shoulders, Core & Conditioning

You’ll need bands and/or dumbbells, a step or plyo box and a jump rope. Of course you can modify as needed. Even 2 gallons of water would work!

Mountain Climbers#1 Warm Up
30 Seconds: 2-Count Mountain Climbers
30 Seconds: Push Ups
15 Seconds: Rest
X 4

#2 1-Arm Shoulder Circuit
15 Step & Punch (Step up with Left Leg & Shoulder Press Dumbbell with Right Arm)
15 Shoulder Press Right Arm
15 Lateral Raise Right Arm
(Repeat on Right Leg & Left Arm) No Rest
X 4

TIP: During the Step & Punch, don’t rest on the ground as much as the girl does in the video. Only tap the foot and go straight back up on the step – keeping most of your weight on the stepping up leg at all times. Also, your pace should be pretty steady and fast (not too slow like the shoulder press instructional) so it’s conditioning as well as toning. Suggested Pace: 75BPM for the Step & Punches and 90-95 BPM on presses and lateral raises. You can get the MetroTimer app to help set your pace.

Diagonal Knees#3 Shoulder Burn Out
Rear Delt Dumbbell Raise
Lateral Raise with Bands
1-Minute Jump Rope
X 4 No Rest 

Arms & Core
15 2-Count Mountain Climbers
15 2-Count Diagonal Knees
X 4 20 Seconds Rest

I finished this little bad boy up with a 4 1/2 mile run with some sprints and feel like Wonder Woman! ;)


Today’s Feature Exercise: The Diagonal Knee


Graphic for Pinterest

Arms & Core Workout


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  1. Hamenopi

    My best workouts also come from when I really didn’t wanna do it too. Thank you for the great workout!

    1. Bonnie Pfiester

      I agree!! …and you are welcome!!

  2. Rebecca Dawkins

    Love this. Definitely the best I’ve read on the subject. It is so refreshing to see your blog which is determined, organized and well written. Thanks for sharing

  3. trich leCroy

    what was your total time here….including the run after??
    thanks :-)

    1. Bonnie Pfiester

      You know/! I have NO idea!! I got in there and just started going!! lol

  1. Sweaty Shoulders: Shoulders, Core & Conditioning Workout – Reform PT Australia

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