STRENGTH TRAIN AT HOME
30-MINUTE SCULPTED SHOULDERS
By Lindsey Bomgren, CPT
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Follow along with the video linked below, or swipe through the 7 exercises. Perform 10 reps of each move. Repeat x3 sets.
DO THE WORKOUT:
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ARNOLD PRESS
Hello rotator cuff! Moving in ALL planes of motion to hit ALL heads of the shoulder.
1
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PUSH PRESS
Shoulder strength that will RAISE your heart rate as you press the weights overhead.
2
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UPRIGHT ROW + FRONT RAISE
This combo move hits the front + top of the shoulders and upper back.
3
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NEUTRAL PRESS + GOAL POST
Slow down the "downward" motion of this move to increase time-under-tension (where the muscle building happens)!
4
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LATERAL RAISE
A classic shoulder-sculpter that isolates the shoulder muscles.
5
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UNEVEN PUSH UP + SHOULDER TAP
Add a dumbbell (or yoga block) underneath one hand to target the shoulders, chest + core from a different angle.
6
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HINGE PRESS
Use your hips to power the "hinge" movement, then isolate the shoulder with the press.
7
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