Welcome to another free workout! I have finally finished my personal training certification (April 2017) and am so excited to start sharing more free online workouts with you. I am building a library of pictures, just like this one, to give you the resources you need to succeed! FO FREE!
Of course, my goal is to someday make a premium workout plan! Which will include videos, weekly trackers and so much of the valuable information that I have learned throughout the years. I can’t wait for what the future will bring for you and for this blog/biz I’m creating!
Before your workout, make sure you have your post workout fuel ready to go, including a good dairy-free protein powder and a recovery/replenish drink.
After tearing down your muscles, you need time to recover. That’s why we focus on different muscle groups each day! Another thing you need to recover is the correct fuel. The best plant based protein out there is, hands down, Vega Sport Protein!
The next thing you need is to replenish your glycogen and carbohydrate levels with a good recovery drink. Vega has a Recovery Accelerator drink which will help your body recover faster and allow your body to keep burning fat instead of muscle even after your workout ends!
If you’re looking for a new plant based protein, read more about Vega protein supplements in this post: Top Vegan Protein Supplements – Easy for Travel
Shoulder Burnout – Dumbbell Workout
Shoulders are my second fav muscle group to train (right after the glutes/legs) because it will really give you that well-rounded ‘hourglass’ look. For this workout, you will only need some dumbbells! If you can, try using a few different weights to make sure you are always being challenged.
Tip: If you only have access to one pair of dumbbells, then alter the reps to fit your needs. Make sure that the last 3 reps of each set are hard to finish. Remember to breathe, and you should be sweating at the end! If you’re not, then you need to up your weight (or your reps).
This workout should take you no longer than 45 minutes without rushing through the sets. First make sure to warm up your muscles with some arm circles, stretching, and some lightweight shoulder movements.
Move right into the first superet! (I used 15 lb dumbbells)
If you can, sit down on a bench (or in a chair) for this superset. This will make sure that you are only using your shoulders to push and not your legs. Complete the alternating shoulder press, 10 each arm, and more directly into the military shoulder press without stopping. Rest for a full minute. Complete this 3 more times for a total of 4 sets.
Time for superset #2! (I used 10 lb dumbbells)
You’ll want to complete these movements standing with the dumbbells in front of you. Start with your palms facing your legs and complete 10 front raises. Then, without resting, turn your palms facing out and complete 10 more, keeping your arms straight, but elbow NOT locked. Rest for a full minute. Complete this 3 more times for a total of 4 sets.
On to superset #3! (I used 15 lb dumbbells)
Stay standing straight up with your palms facing your legs again. Pull the dumbbells up while keeping your elbows out and up. Repeat the upright row 10 times. Move right into the bent over flys. Bend your body at the hips about 45º keeping a straight back. Keep a slight bent in your elbows and bring the dumbbells out in the fly motion. Repeat the flys 10 times. Rest for a full minute. Complete this 3 more times for a total of 4 sets.
You’re on your last superset! (I used 10 lb dumbbells)
Stand upright with the dumbbells resting at your side, palms facing your legs. Complete 10 alternating side raised for each arm. Rotate your hands so your thumbs are facing out and complete 10 side raised again. Rest for a full minute. Complete this 3 more times for a total of 4 sets.
Finally the finisher! (I used 5 lb dumbbells)
Since you are doing 20 reps this time, we dropped the weight a little. Start with the dumbbells at your side and your palms facing your legs again. Raise the dumbbells all the way up until your arms are over your head. Then bring the dumbbells down in a ‘reverse bicep curl’ motion to prevent injury. Complete a total of 20 reps before stopping. Rest for a full minute. Complete this 3 more times for a total of 4 sets.
If your shoulders aren’t burning, and you aren’t dripping with sweat, then you need to up your weight next time! Or just complete more sets until the last 3 reps are very challenging.
Make sure to stretch your shoulders out well and end with some light cardio or some plyometrics to finish your burnout!
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