After running to the gym today, I did some weight lifting primarily focusing on my shoulders. I used the Nike Trainer app on my phone and added a few exercises of my own. When reading the Nike circuit, I didn’t think it would be too bad but I totally underestimated how hard doing anything for a minute is.
Here’s the routine I did today:
- Sumo Squat with Lateral Raise– 1 minute using 5lb. weights. These weren’t…terrible.
- Plank Walks– 1 minute. These on the other hand, were awful. At around 30 seconds my shoulders were on fire! Basically, you start in the plank position (on your hands) then drop down to one elbow, then the other. So now that you’re in plank position on your elbows, come back up onto your hands, one arm at a time. They’re pretty tough!
- Shoulder Presses– 1 minute with 8lb. weights. I thought these would be easier but like I said, after a minute, turns out they’re really hard! I could tell my muscles were tired since my form was completely falling apart.
- Single Leg Deadlift with Reverse Fly– 1 minute with 5lb. weights, 30 seconds on one leg, then the other. This takes a lot of coordination (unfortunately). Single leg deadlifts alone are hard, but throw in some reverse flies and I was all over the place! It’s a great exercise though since it hits so many different muscles.
- Plank– 30 seconds on your hands.
I went through that circuit 3 times then moved onto a couple core exercises.
- Back Extensions– 3 sets of 15. You can do these on the bench or on a swiss ball with or without weights!
- Crunches on Swiss Ball– 3 sets of 15.
- Side Plank with Arm Raise– 3 sets of 10 on both arms holding 5lb. weights. Hopefully my explanation of this exercise makes sense: Start in side plank position, lets say on your left side. Holding a weight in your right hand, rest your right arm on top of the side of your body (while in plank) then bring your arm straight out in front of you so it’s perpendicular to your body, then bring it back to the side of your body. The entire time you’re in side plank. These will burn your shoulders right off!