Category Archives: Arms – Shoulders

LiveFit @home – Phase 2: Day 40 Shoulders/Cardio

Woot! Lovin’ this! I’m feeling stronger for sure and I can see the difference in my body.  The key, I know, was the diet. Once I re-balanced my diet change started showing up fast. Diet is 80% of your results, people! Diet true and all that hard work you’re doing will get show cased!

Day 40 tips of the day and workout.

Variations:

Smith Machine Military Press: This is hard to get the full benefit of the military press, but if you have a barbell you can come close. If you do not have a barbell, then use dumbbells. They key is to keep your grips stationary and controlled so that they are not pulling in or out as you perform the rep.

Incline Bench Front Dumbbell Delt Raises: This time I sat in the middle of the seat of my kitchen chair and leaned back till my back was against the back board (putting me in a slight incline position). (Click here to see what I did last time)

Rear Delt Cable Flyes: This time I did these as dumbbell reverse flys, but last time I did these as follows:  Seated, I put my feet on the center of my cable and executed these. I did not get enough resistance so ended up shortening the band and doing single-arm flyes. On the last set I did these standing, bent over cable flyes and liked that a bit better.


LiveFit @home – Phase 2: Day 33 Shoulders+Cardio

“Shoulders say strong, proud and sexy. Let’s train ours to speak loudly.” —Day 33

Day 33

Variations:

Smith Machine Military Press: This is hard to get the full benefit of the military press, but if you have a barbell you can come close. If you do not have a barbell, then use dumbbells. They key is to keep your grips stationary and controlled so that they are not pulling in or out as you perform the rep.

Incline Bench Front Dumbbell Delt Raises: I sat on the edge of my couch, put a pillow behind me and leaned all the way back. I then tried this using my ironing board as a bench – leaned it against my couch.

Rear Delt Cable Flyes: Seated, I put my feet on the center of my cable and executed these. I did not get enough resistance so ended up shortening the band and doing single-arm flyes. On the last set I did these standing, bent over cable flyes and liked that a bit better.


LiveFit @home – Phase 1: Day 26 Shoulders/Abs

Day 26 and the LAST workout day before Phase 2! I am so pumped! Ready to build and sculpt, baby!

Variations:

The only variations were with cables and then the Roman chair leg lifts (just like Day 19)

Rear delt cable flies. I stood on my resistance band and did single arm rear delt flies to get the full range of motion.

Roman chair leg lifts. For those I did a bench version. I sat on the edge of my firm leather coffee table, hands gripping slightly behind me, held my legs up out in front of me like a leg raise then pulled my legs to my chest.

More than ever, start focusing on that diet. Your body will need the right fuel to build beautiful muscle (the muscle that will reward you by burning extra calories for you when you’re just sitting there! #win)


LiveFit @home – Phase 1: Day 19 Shoulders/Abs

It is getting FUN!!  If you are joining in and are prenatal, post-partum, or just trying to find a new way to workout at home I would love to hear how it is going! Any new variations you’d like to share? I could use more creativity 😀

Day 19

Variations:

Not many variations this time!

Rear delt cable flies. I stood on my resistance band and did single arm rear delt flies to get the full range of motion.

Roman chair leg lifts. For those I did a bench version. I sat on the edge of my firm leather coffee table, hands gripping slightly behind me, held my legs up out in front of me like a leg raise then pulled my legs to my chest.


LiveFit @home – Phase 1: Day 11: Shoulders/Abs

Boulder shoulders!! Lets go!!

Day 11

No variations needed!

For the abs section: I performed the exercise, no counting till I felt the burn, then I did all 3 sets back to back. I did this method for both exercises 3 times through.

What you need:

  • dumbbells
  • swiss ball

LiveFit @home – Phase 1: Day 4: Shoulders/Abs

I LOVE shoulder day. I had fun with this one and was begging for more when it was over.

Day 4

No variations needed!

What you need:

  • dumbbells
  • swiss ball

16 weeks out: Shoulders

Killer shoulder workout by Kattie Fleece of Fleece Fitness and Momma on the Move blog!  I LOVE shoulder day and love getting shoulder workouts from people who love the muscle group – they usually go nuts with it (which is exactly what I want!).

Below is my version of her workout

Shoulders

Do 3 sets of each exercise with minimal breaks in between.  12-15 reps each.

  • Shoulder Press on Smith Machine @ 30 lbs.
  • Arnold Press @ 20 lbs.
  • Front Plate Raises @ 25 lbs.
  • Shrug to Shoulder Press @ 15 lbs. dumbbells
  • Upright Rows with Barbell @ 40 lbs.
  • Rear Delt Cable Pull @ 55 lbs.

“End with SUPERSETS to really feel the burn”

  • First Set (repeat 3-4 times)
    • -Reverse Grip Lat Pulldown @ 85 lbs./12 reps
    • -Shoulder Press with Dumbells @ 25 lbs./10 reps
  • Second Set (repeat 3-4 times)
    • -Seated Rows on cables @ 85 lbs./12 reps
    • -Lat Raises @ 10 lbs./12 reps

Woot! Great workout.  Afterwards I rewarded myself with fresh spinach and green beans dropped, at the last cooking-minute, into my boiling chicken (and homemade stock).

Keepin’ it mean at the gym and clean in the kitchen! Rawr.

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