Have you started to set your goals for 2012? If not you better get going. I have a strong feeling that 2012 is going to bring great things for all of us. We must focus on positive energy, our action plans, and we will get there!!!
It’s not an easy task to set detailed specific goals, but once you have everything mapped out you’ll be on your way. It took me two days to complete mine! I started with a task that Kris from iheartwellness.com suggested. You can read her detailed post here and watch a little video as well. The gist of the activity is that you take a few sheets of paper and write where your life is now, where you want to be, how you’re going to get there, and what is holding you back.
Where I want to be in 2012
Once I had this all written out I used my SMART goal worksheets to plan out my top 3 goals in detail. It was actually quite frightening the amount of work it will take to complete some of my goals. But I know I’m up for the challenge!
How I'm going to get there!
What about you? Are you up to completing your challenge?
Well I certainly have 110% faith in all of you! SMART planning, hard work and dedication and you’re sure to get there.
One of my goals for this year is to put on 5kgs, and I want some of it to be muscle. So I’ll be working hard at the gym to increase my weights and energizing with extra calories.
Which brings me to this amazing shoulder workout I designed and did the other day at the gym. Let’s just say I’m more than a little sore! It’s a short and effective workout that uses supersets to keep your heart rate high and blast calories while toning. Tis the season for tank tops so get to the gym for sexy shoulders!
Perform the exercises back to back as supersets. Rest for 1 minute after each set then repeat. The last superset if a triset so complete all exercises in the sequence before resting at the end of the set.
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Sexy Shoulder Workout |
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Exercise |
Reps |
Sets |
Rest |
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Superset 1 |
Arnold dumbbell Shoulder Press |
8 – 12 |
3 sets |
1 min between sets |
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Star Jumps OR Jumping Jacks |
60 seconds |
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Superset 2 |
Barbell upright row |
8 – 12 |
3 sets |
1 min between sets |
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Dumbbell Lateral Raise |
8 – 12 |
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Superset 3 (Triset) |
Front Plate Raise |
8 – 12 |
2 – 3 sets |
1 min between sets |
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Rear Deltoid Raise |
8 – 12 |
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Seal Jacks |
60 seconds |
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BONUS Click here to download a printable version: Sexy Shoulder Workout
Not sure what the exercises look like??? Click on the links below for a video demonstration:
Arnold Dumbbell Shoulder Press
Do this workout twice a week and your shoulders will be beautifully sculpted in no time!
Questions:
- What is your favourite body part to work?
- Do you have any health or fitness goals for 2012? What are they?
Leave your comments below!
It’s so refreshing to see women who don’t shy away from weight training. You are a fantastic inspiration. Keep up the good work!
Thanks Samuel!!! I love working out so you’ll be seeing a lot more routines around here
I love the Front Plate Raise as it just pops out everything in your arm and shoulder. Do you ever do Front Dumbell Raises? Thumbs up or out? Great shoulder routine!
I’ve done front dumbbell raises with thumbs out, but never with thumbs up. Will have to give it a try
I do them with the ‘thumbs up’. I have bad shoulders and I find its easier on my rotator cuff. But It is also easier so I get to do some heavier dumbells this way. It just feels like I’m cheating I guess. I didn’t know if you had or heard any instruction one way or the other.
Yea, love your web site. its something I need to get back into it this year!
Great post! Going to have think about my goals too. Will need to try this workout!
Cool, let me know what you think. It left me sore for a few days….but a good sore ya know!