24s Warm-Up for Shoulder Day


Next time you hit the gym for shoulders give this warm-up a try!

6 Barbell Clean & Press

6 Barbell Upright Rows

6 Staggered Plyo-Pushups

6 Kettlebell Swings

Perform all exercises back-to-back and then repeat 2 more times with 60 seconds rest in between each circuit.  Proceed with your normal shoulder workout!

C-C-C-Cold Hearted Sssnnaaaake!



Try this snake style workout next time you’re ready for a challenge!  Complete 60 seconds of the first exercise.  Move on to the second exercise and complete 60 seconds followed by 60 more seconds of the first.  Each time you finish the first exercise add a new one on and complete 60 seconds of each exercise in the line.  You’ll be sure to work up a sweat and burn a good amount of calories with this circuit!

Squat Jacks w/ a Dumbbell Shoulder Press


Half Situps

Mountain Climbers

Plank Ups

Leg Throws (with partner)

Upright Rows w/ Dumbbells

Legs and Shoulders Circuit

free weightTry this pyramid style circuit in the gym or at home for around 30 minutes of high intensity strength training.  Complete 2 repetitions of each exercise in the circuit.  Once you finish the circuit start over with 4 reps of each exercise.  Continue through sets of 6, 8, and 10, take a short rest and then start again from 10 and work your way back down to 2!  If you complete the circuit properly your heart rate should stay up and you can look to burn between 250 and 400 calories!

Pushups with Hip Rotation and Side Crunch

Alternating Lunges with Lateral Raise

Seated or Standing Heel Raises

Barbell Squat Press

Dumbbell Dead Lift with Shoulder Shrug

Alternating Lunge Jumps

10 Minute Circuit

Try this workout at home or in the gym.  It only takes 10 minutes and it’s sure to burn some calories and work your upper body.

5 Dumbbell Shoulder Presses (10-25lbs)

10 Pushups

15 Bicycle Crunches Each Side

Repeat this circuit every minute on the minute for 10 minutes straight.  If you get behind just continue to complete the circuits until you’ve finished all ten.  Good luck!

A New Format For Your Workouts

Looking for a way to add change to your routine?  Consider implementing this new format into your next workout.  Take anywhere from six to ten exercises of your choice and create a timed circuit.  Spend one minute doing each exercise until you’ve completed the entire circuit.  Upon completion of the first round, eliminate the first exercise that you did and complete the rest of the circuit again.  Continue this pattern until you get down to the last exercise.  Complete that exercise alone for one minute and finish with a cool down and stretch!

For added intensity, shoot to complete 7 exercises in 30 minutes or less, or 10 exercises in 60 minutes or less.  Also take into consideration whether you want to make the circuit strength or cardio based or if you want to include both.  This can be completed as an upper, lower, core, or total body workout.  Good luck!