10-MINUTE WORKOUTS: BOLDER SHOULDERS
People’s motivations for exercise may vary but the desire for stronger, better looking or just plain healthier shoulders is pretty universal. This complex joint possesses of the most delicate and amazing musculature in the entire body, which is to our benefit because that allows for a variety of ways in which they can be trained. For this quickie shoulder routine, which will walks the line between strength and endurance, grab some light dumbbells or even a pair of soup cans. Trust us, this won’t take much weight. If you need a shoulder smash — a new challenge to set the foundation for a remade set of deltoids — then this week’s 10-minute workout is just for you.
A good warm-up is always important but it could be argued that it is most important on shoulder day. The wide range of motion with you shoulders is maintained by several small muscles that can injure easily if not properly prepared for the work ahead. For this, or any other shoulder routine, follow the prescribed warm-up as the bare minimum of your training prep.
Warm-up | Raise your arms out to your sides until they’re parallel with the floor. Make small circles with your arms for 1-2 minutes. Without rest, go right to into this routine. Rest as little as possible as you go from one exercise to the next.
Using your soup cans or light dumbbells:
Lateral raises for 1 minute
Alternating straight punches for 1 minute
Front raises for 1 minute
Alternating straight punches for 1 minute
Bent-over lateral raises for 1 minutes
Alternating straight punches for 1 minute
Overhead presses for 1 minute
Alternating straight punches for 1 minute
–To keep your alternating straight punches effective, simply focus on punching to full extension at eye level or just above.