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!
#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
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.
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