SHOULDERS
Equipment Needed:
Kettlebell, flat bench, dumbbells of varying weights
How to do it:
Do the following exercises in order, resting for the prescribed amount of time between sets. To reduce your overall workout time, pair the first and second exercise together as a superset, then do the same with the third and fourth, and end with the external rotation.
Half-Kneeling Kettlebell Bottom-Up Press
Sets: 3, Reps: 10 (per side), Rest: 30 seconds
Begin in a half-kneeling position on the ground with your right knee planted. Hold a kettlebell by the handle, bell pointing up, with your right hand, just above your shoulder. Exhale as you extend your arm fully to bring the weight overhead. Pause, then slowly return to the start. Finish your set, then repeat on your opposite side.
Kettlebell Push Press
Sets: 3, Reps: 8 to 10 (each side), Rest: 30 to 45 seconds
Stand tall, holding a kettlebell in one hand with your elbow bent and wrist stacked over your elbow. Bend your knees slightly then quickly extend them to stand. At the same time, press the weight overhead until your arm is straight. Lower your arm and bend your knees at the same time, and immediately repeat. When your set is through, switch sides.
Tip: Throughout your reps, keep your feet planted and torso vertical, bracing your core to help support your upper body.
Seated Alternating Hammer Front Raise
Sets: 3, Reps: 10 (each side), Rest: 30 seconds
Sit on the end of a bench with your feet planted, holding a dumbbell in each hand at your sides with palms facing in. Keeping a slight bend in your elbow, slowly raise one weight in front of you to shoulder height or slightly higher. Pause, then lower. Repeat with your other arm, and continue, alternating for the remainder of your set.
Dumbbell Bent-Over Rear Delt Fly
Sets: 3, Reps: 10 to 12, Rest: 30 to 45 seconds
Hold a dumbbell in each hand and stand with your feet close together. Bend your knees slightly and lean forward from your hips until your upper body is about 45 degrees to the ground. Hinge from your shoulders to open your arms up and out to the sides. Stop when your arms are in line, then use control to lower back to the start.
Tip: It can be tempting to swing the weights up, but resist the urge to use momentum. Using a slow pace of two seconds up, two seconds down, can help.
Dumbbell Seated External Rotation
Sets: 3, Reps: 12 (each side), Rest: 30 seconds
Sit tall on a bench and place one foot on top as shown. Holding a light dumbbell in your hand, rest the elbow of your working arm on your knee. Pivot from the shoulder to lower the dumbbell, keeping a 90-degree bend in your elbow as you move. Pause, then lift the weight back to the start. Finish your set, then switch sides.
ABS
Equipment Needed:
Resistance band, abs wheel or barbell, kettlebell, mat (optional)
How to do it:
Do each of the following exercises for the prescribed amount of time in order, then repeat two more times from the top. Short on time? Once or twice through is better than nothing.
Banded Dead Bug
Time: 30 to 45 seconds
Anchor a resistance band to a low point and lie on the ground a few feet in front of it. Grab the band with both hands, or loop it around your wrists as shown, then bend your legs and raise your feet from the ground, so that your knees are stacked over your hips. Breathe steadily as you alternate extending your legs until they are an inch or two from the floor.
Abs Rollout
Time: 30 seconds
Kneel on the ground, holding a barbell or abs wheel on the floor under your chest. Inhale as you roll the bar forward, maintaining a flat back and engaging your core as you move. When you have extended as far as you can, exhale as you pull the bar back toward your knees, using your abs and not your arms to initiate the motion.
Tip: If you have shoulder issues, keep your range of motion smaller, or substitute another stability-focused exercise like a plank.
Kettlebell Crunch
Time: 45 seconds
Lie face-up on a mat with your legs bent and feet planted, holding a kettlebell with both hands above your chest. Exhale as you use your abdominals to lift your shoulders and back from the floor, pressing the kettlebell upward as you move. Inhale as you slowly reverse to return to the start.
Tip: Beginners can lift only their shoulders and upper back from the ground, or omit the weight until they have the move down pat.
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
