Wednesday, January 18, 2012

Toned Shoulders & Abs in 30 minutes

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Tone your shoulders and abs in these few exercises.


I started with a warm-up and then moved on to the workout. I did two sets of all the shoulder exercises before moving onto the abs. Then when I moved on to the abs I did two sets as well. At the end of all that I repeated shoulders and abs one more time from top to bottom. I so loved the burn and the strength I feel after last week and now moving to this week I feel so much stronger.

Barbell Overhead Press

Set Up: Sit on a bench, holding a barbell with a shoulder-width overhand grip at chin level or slightly lower [A].

Action: Without locking your elbows, extend your arms overhead [B]. Pause, then slowly lower back to the starting position. Repeat for eight to 10 reps.

Dumbbell Lateral Raise

Set Up: Stand with your feet hip-width apart. Hold a dumbbell in each hand at your sides with your palms facing your thighs [A].

Action: Keeping a slight bend in your elbows, raise the weights up until they are in line with your shoulders [B]. Hold for one count, then slowly return to the starting position. Repeat for 10 to 12 reps.

Dumbbell Upright Row

Set Up: Keeping your back straight, stand with your feet hip-width apart, holding a dumbbell in each hand with palms facing your thighs.

Action: Raise the dumbbells towards your collarbone, keeping your elbows out to the sides and your shoulder blades retracted. Pause, then return to the starting position and repeat for 12 to 15 reps.

Two-In-One Toning
Target Muscles: latissimus dorsi, rhomboids, trapezius, lateral deltoids

Set Up:

Stand with your feet hip-width apart, holding a light to medium dumbbell in each hand. Keeping a slight bend in your knees, hinge forward from your hips until your torso is about 45 degrees to the ground. Extend your arms toward the ground [A].

Action:
As you maintain a straight back, flex your arms to draw the weights up until they reach the sides of your ribcage [B].

STABILITY BALL KNEE TUCK
Target Muscles: rectus abdominis



Set Up: Sit on a stability ball, legs extended in front of you with your feet flat on the ground. Rest your hands on the ball for support.
Action: Lean back slightly from your hips, lifting and extending your right leg at the same time [A].
Pull your right knee toward your chest as you bring your torso forward [B], then reverse the move to return to the starting position.
Complete 12 to 15 reps on your right side, then switch to your left. Do two to three sets with each leg.

TIP: If you can’t keep your balance, place the ball in front of a wall for added stability.


Stability Ball Weighted Crunch


Target Muscles: rectus abdominis (upper portion)

Set Up: Sit on top of a stability ball with knees bent and feet flat on floor, holding a single weight plate with both hands. Slowly lean back and roll yourself down until just your shoulders, back and hips touch the surface of the ball—your head should stay in line with your torso. Press the weight above your chest so that your arms are straight and perpendicular to the floor [A].

Action: Keeping your arms extended above you, slowly curl yourself up until your upper back is off the ball [B]. Slowly lower yourself back down and repeat.

Reps Per Set: 12-15

Standing Torso Rotation

Target Muscles: internal and external obliques

Set Up: Stand with your feet shoulder-width apart, knees soft. Hold the ends of a light dumbbell (five to eight pounds to start) in your hands, extending your arms straight out in front of you at about shoulder height.

Action: Without lifting your feet off the floor, slowly twist to your left as far as possible, keeping your arms straight as you go. Reverse the motion by rotating all the way to your right to complete one rep. Continue to alternate from left to right for the remainder of your set.

Reps Per Set: 12-15 each side

Seated Medicine Ball Knee TZucks

Target Muscles: rectus abdominis (lower portion)

Set Up: Sit on the edge of a weight bench with knees bent and feet flat on the floor. Tuck a small medicine ball (4.4 pounds to start) between your knees and squeeze your legs together to keep it in place. Place your hands along the sides of your butt and grab the edge of the bench for support, then lean back so that your torso is at about a 45-degree angle.

Action: Slowly draw your knees up as close to your chest as possible [A], then extend your legs out in front of you [B]. Repeat.

Reps Per Set: 12-15

Weight Plate Decline Bench Crunch

Target Muscles: rectus abdominis (upper portion)

Set Up: Lie faceup on a decline bench with your feet tucked under the pads at the end. Hold a small weight plate with both hands, arms extended above your chest [A].

Action: Contract your abdominal muscles and curl upward, lifting your head, shoulders and upper back off the bench; make sure your arms point toward the ceiling at all times [B]. Lower your torso back down and repeat.

Reps Per Set: 12-15

Diagonal Medicine Ball Woodchop

Target Muscles: rectus abdominis, transverse abdominis, obliques

Set Up: Stand with your feet wider than shoulder-width apart, holding a medicine ball with your arms straight above your right shoulder as though you are wielding an axe [A].

Action: Contract your abs, bend your knees and rotate your torso to your left, drawing your arms down and across your body, keeping them straight as you move. Stop when the medicine ball reaches the outside of your left calf [B], then reverse the move. Finish the required reps, then switch positions to work your opposite side.

Reps Per Set: 10-12 each side

33 comments:

  1. Hi, just found your blog. Love it!

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  2. Dominique welcome to my blog. Let me know if you have any wants for exercises. :)

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  3. Just started your workouts a few days ago...i LOVE THEM! :) but I an trying to get my abs back..and was wondering what would be good food choices for a poor college student?

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  4. This workout rocks! I love the combination target areas of shoulders and abs. The sets are quick and challenging, with lots of variety.

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  5. I just found your blog on pinterest! I'm training for the tough Mudder. I'm kind of in the "in between" zone of being thin and fit. I'm 125 lbs with 16.5% bmi and I'm having a hard time getting "toned" or "sculpted" because of my busy work schedule and I have a bad shoulder which I can't do about half these workouts with. Any advice you have on workouts to build endurance, abs, and legs would be great as well as any simple recipes for a poor 21 year old! :)

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    1. I have a few questions for you so that I can help you better. When is your mud run? Which one is it so I know what your course is going to throw at you? What problem do you have with your shoulder?

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  6. These work outs are amazing. I have a hurt ankle and can't do any running cardio which is making it hard for me to get a toned stomach. I know I can do abs but without any cardio I won't be able to lose the bit of fat on my stomach. Any suggestions of some cardio that would get rid of love handles that doesn't include running or hard jumping??

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    1. Can you bike ride or use a cross trainer or elliptical?

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  7. I tore my ligaments so I can't bike ride. But with my boot I think the elliptical should be okay. Thank you! Also I know many people have asked you this but can you give me some recipe ideas. Being a broke college student makes it really hard.

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  8. Well I am hoping that my ligaments will heel themselves within the next few weeks and before nationals (college club volleyball) if not I will have surgery and it will take a year. So lets hope they heel themselves! I have always had a just a little on my obliques and that tiny pouch and my goal this summer is to get my body in the best shape I can. I really want all the confidence I can - so anything you post will be a big help!

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    1. You are amazing. Cant get a good dog down. This is so true. Let it heal and do the healthy eating and drinking for sure. That is a good part of staying and getting in shape. cardio is great but if your foot needs to rest listen to it. You will be better soon enough. Clean diet fixes a lot of body issue. I am proud of your go get em spirit and cant wait to hear how well you are doing. Please keep in touch.

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  9. Just found your blog on pinterest! Looks realy good. The best fitness blog I've seen (and believe me, I looked!) I'm going to try these, and I'll let you know how I do! I'm trying to lose a lot of inches and tone in my arms for my wedding in 5 months. I hold a lot of my weight in my arms and bust and face. I've started cardio for about 12 weeks now and eating well and I have lost 17 lbs so far! I have 23-33 more lbs to go to reach my goal. Any ideas on how to lose flabby arms?

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  10. I just found your blog on pinterest and I cannot wait to try some of your exercise plans...I am currently 8months pregnant soo im waiting to get back in shape..will start end of march! thankss

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    1. Congrats, just take it easy getting back in shape... I will be here when you need me.

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  11. I just found your blog on pinterest and I cannot wait to try some of your exercise plans...I am currently 8months pregnant soo im waiting to get back in shape..will start end of march! thankss

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  12. I just found your blog on Pinterest! I love the exercises you just posted! I got married about 10 months ago and ever since the wedding I have just gained weight like crazy! My hubby and I have decided to go full force and change our eating and exercise. I've done great on the eating so far but have been looking to add the exercise. Thanks for some great ideas! I love the core exercises, that is the part I really want to trim down before summer hits!

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  13. Hi Michelle, I just found your blog too, gold mine, thanks so much.

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  14. Allie, married and happy makes one gain weight sometimes. But when you also have a husband or wife to workout with or to help you reach a goal it's so much easier. Welcome to my blog.

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  15. Just found on on pinterest looking forward to trying these at the gym! Getting ready for the summer and that little bit of fat around my midsection is tough! Would love some recipes
    :) cooking at home more.

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    1. For you I will totally post some. Be on the look out.

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  16. I was wondering if you have any tips for working your abs and back while pregnant.

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    1. Do light weight and 15 to 20 reps dead lifts. Ab sit ups on ball are ok to do. Just do the crunches sitting up a little more on the ball. flat on your baby isnt good for baby.

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  17. can someone who weighs 245 and only 5ft tall, over 40... lose weight and get a toned body?

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  18. Thank you so much for writing back....I am VERY interested....the doctor said I'm diabetic....I heard that type 2 diabetes is reversible...sometimes...I am ready to be who I was meant to be....sometimes I feel like I'm addicted to sweets....I just want to start....that's the key..I want to start so I can be a good example to my radioimmunoassay they can see that they can do it too......thank you again.....

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    1. Correction...I want to be a good example to my family....

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    2. I think that is so wonderful and z powerful messsge. Keep doing it.

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    3. Thank you....do you have a time frame for the walking plan or another link that I can look at...I just saw your 8 week challenge...I was thinking I would just have to do it for like 8 months....I'm getting very excited....thank you

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  19. Just found you on Pinterest....need to start something this will be a huge challenge for me, totally out of shape with a not so good right knee....hoping exercise will make it stronger instead of surgery! Starting this afternoon, better now than never!

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    1. Whatever you can't do skip for now and try again next time. You go kick some butt.

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  20. I love your posts! But I have a quick question: I am trying to tone up and lean out and I am vegan so I have been taking a vegan protein after each work-out. Do you think that this will make me bulky looking - which I don't want! I would love for your insight! Thank you =)

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  21. I'm in dire needs of some strong glute workouts. I'm 41 years old and my tush is totally out of control.. Feel like nothing works because I give up too easily..HELP!!

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    1. Stop giving up. Just do it first thing in the morning.

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