Strengthening shoulder workout

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For all the girls carrying the world on their shoulders, Karey Northington provides an epic upper body circuit designed to build strength and create some serious shape.

The why

This workout is a fantastically efficient time saver that hits the deltoid from multiple angles, creating beautifully sculpted shoulders. Using dumbbells, the body bar and the plate help vary the muscles used and make the workout convenient to do almost anywhere. With today’s busy schedules, it’s crucial to have at-home options that save a trip to the gym.

The do

Complete 12 reps of each exercise one after the other, with little to no rest in between. Begin with two rounds, working your way up to four rounds as you become stronger and fitter. Rest for 60 to 90 seconds between each round.

Start by holding the body bar with a pronated grip and hands shoulder width apart, elbows slightly bent. Raise bar to chin height engaging anterior deltoid. Control bar back to start position.

Dumbbell shoulder press

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Lift dumbbells and rotate hands so palms are facing up. Start with dumbbells even with your ears and press overhead without letting the dumbbells touch. Return to start position and repeat.

shoulder-lateral-side-raise.jpg

Hold dumbbells at sides, palms facing your body and elbows slightly bent. Raise arms leading with your elbow and small finger to shoulder height. Lower slowly to starting position and repeat

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Holding a plate on each side, raise to chin height and rotate plate from side to side. Lower and repeat.

Tip: challenge yourself by doing 12 front raises alone with the plate to pre-fatigue the muscles, and then holding the plate in the top position to complete reps rotating the plate.

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Start in a low plank position on your forearms, with your feet shoulder width apart and your lower back flat. Push your body up into a high plank position, first onto your right hand then onto your left. Lower yourself back down to the low plank position one arm at a time.  Repeat, alternating which arm pushes up first.

Model/Workout: Karey Northington // northingtonfitnessandnutrition.com

Photography: James Patrick // jamespatrick.com

Strengthening shoulder workout

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Paige Hathaway

Paige Hathaway

11 hours 45 minutes ago

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Paige Hathaway

19 hours 57 minutes ago

In life you’re givin options: 👀👇🏼

- TAG SOMEONE YOU WANT TO MOTIVATE -

You can choose to profit from life or be destroyed by it. You can choose to focus on what’s tearing you apart or what’s holding you together. You can either step forward into growth or step backwards into safety. With everything that’s happened to you.. with every hardship, heartbreak or pain that you’ve been through.. you can either feel sorry for yourself or treat what has happened as a gift. Everything is an opportunity for additional strength built into your soul. Strength that is only learned from picking yourself back up and making yourself strong again. Time will pass as times does but as time goes on your inner strength should always be building. Take control and choose to focus on what’s important in your life. 🌈✨♥️❤️

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