By Bryn Peterson
Let’s face it, trim and toned shoulders make a statement! Both subtle and sleek, shoulders can be seductive in a strapless evening gown, eye catching in a yoga top and downright sexy in lingerie. Make heads turn with a total-body cardio and sultry shoulder-toning workout wrapped into one.
Chances are, with your busy schedule, it’s difficult to hit the gym more than a couple of times a week to get the job done. That’s why we put the workouts together so that you can get the best of both the cardio and the weight room in one awesome workout.
The cardio component is a fast-paced workout that starts you off with a 25-minute heart-pumping StairMaster session, followed by a 20-minute shoulder-sculpt routine, then finishes off with second cardio blast on the treadmill. With some hard work and determination and three workouts a week, you can be on your way to a trim and toned body that includes fit, sexy shoulders.
The Workout
The StairMaster, which boasts calorie burns of up to 600 calories per hour, primes your engine with a series of rapid intervals. After 25 minutes, finish your water bottle, fill up another, then hit the weight room for six seductive shoulder shapers followed by another heart-pumping 25 minutes on the treadmill, where you can burn up to 700 calories per hour!
Phase 1: The StairMaster
Choose the manual setting on your machine. Some stairclimber brands have a 1-10 speed setting while others display 1-20. In each of the different brands, one is the easiest (slowest) setting while the larger number is the hardest (fastest). This workout will focus on the 1-10 scale. If your machine is different, adjust accordingly.
Running Time
(in minutes)
Speed*
(1-10 scale)
Task
Interval Duration
(minutes)
0-5
3
Warm up with easy stepping
5
5-7
4
Fire the engine
2
7-8
8
Sprint!
1
8-9
2
Recover
1
9-11
8
Sprint!
2
11-12
2
Recover
1
12-16
8
Sprint!
4
16-17
2
Recover
1
17-23
8
Sprint!
6
23-25
2
Recover with easy stepping
2
Phase 2: Six Shoulder Shapers
Seated Bench Presses: Do 10 reps with heavy weight. Rest 15 seconds after reps 4 and 7.
Sit on the machine with your feet planted firmly on the floor. Grab handles slightly more than shoulder-width apart. Push the handles forward (away from your chest) until your arms are extended. Return to starting position.
Wide-Grip Lat Pulls: 10 reps with heavy weight. Rest 15 seconds after the fourth and seventh reps.
Grasp the bar with a wide grip. Sit on the bench with your knees under the supports. Use a spotter if your lat machine does not have thigh supports. Start with your arms and shoulders fully extended. Pull the bar to your chest with a steady motion – no jerking. Then return to the starting position in a smooth, controlled motion.
Rear Delts: Do 10 reps with heavy weight. Rest 15 seconds after the fourth and seventh reps.
Sit on the machine with your feet planted firmly on the floor and your sternum against the backrest. Grasp the handles and draw your forearms backward as far as you can. Return to the starting position.
Seated Shoulder Presses: Do 10 reps with heavy weight. Rest 15 seconds after the fourth and seventh reps.
Sit on the machine with your feet planted firmly on the floor and your spine supported. Start with the handles at your chest and extend the arms to push the weight overhead. Return to starting position. Be careful not to arch your back excessively.
Seated Laterals: Do 10 reps with heavy weight. Rest 15 seconds after the fourth and seventh reps.
Sit on the machine with your feet planted firmly on the floor, spine supported, forearms on the pads and hands firmly grasping the handles. Lift your arms up to the side until they are parallel to the ground. Return to starting position.
Seated Rows: Do 10 reps with heavy weight. Rest 15 seconds after the fourth and seventh reps.
This exercise can be performed on a row or T-bar machine. On a seated row machine, sit in the chair and grab the bar in front of you at arm’s length. Pull the bar toward you as you pull your shoulder blades together. For the T-bar machine, lie on your belly with chest firmly on the pad and grab the T-bar with arms fully extended. Pull the T-bar toward your chest, and then return the bar slowly to the starting position.
Phase 3: The Treadmill
Running Time
(in minutes)
Speed*
Task
Incline
Interval Duration
(minutes)
0-2
4.5
Transition Jog
Level
2
2-4
6.0
Run!
5%
2
4-6
3.0
Recovery Jog
5%
2
6-10
6.0
Run!
5%
4
10-12
3.0
Recovery Jog
5%
2
12-16
6.0
Run!
10%
4
16-18
3.0
Recovery Jog
10%
2
18-22
6.0
Run!
15%
4
22-25
2.0
Cool Down
Level
3
*Speed values are only recommendations. If the speed is too fast for your comfort, back it off.
The post Get Toned, Sexy Shoulders first appeared on FitnessRX for Women.
