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If you’re anything like me, time is really hard to come by! I’m always trying to maximize every minute of my day; especially those that I get in the gym! The other day, I was due for a good shoulder workout. Wanting to maximize my time I decided on four shoulder exercises with a total body twist (as irony would have it, I ended up feeling this one a lot more in my legs!). So here it is – a killer total body workout that was originally intended to be an awesome shoulder day!
You can shred through this workout in a hurry because it’s in two great circuits. You will perform circuit one A – B – A – B, etc. until you have completed four sets of the exercises. Then move on to circuit two which is performed in the same way.
Warm-up: whenever I’m doing any type of upper body workout, I typically go for warm-ups that somehow involve my arms. The elliptical trainer and row machine are two of my favorites.
The workout
Circuit 1
Thrusters
Combining squats and militaries; this is one of my favorites. Dumbbells or barbell.
10 reps
Kettle bell swings
Keep your back straight, get your thighs to parallel, and explode through the motion to swing the bell over your head.
10 reps
Repeat Circuit 1 four times and then move on to Circuit 2
Circuit 2
Hang clean
Hold a barbell at knee level with your knees bent and your back straight. Pull the bar up to shoulder height and drop underneath it.
10 reps
Wall ball
Hold a medicine ball (soft ones work better) in front of you at chest height. From a squatted position, throw the ball as high up on the wall as you can.
10 reps
Repeat Circuit 2 four times
Congratulations! You probably noticed that these four exercises are very similar moves; what changes are the weights as well as the speed and direction in which their lifted. This adds just enough variety so as not to overwork your muscles, but to really get them burning!
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Make it happen
Jared
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