Workout 57: Shoulders & Abs 

Shoulder Exercises

1.Seated Dumbbell Press

  1. Sit on a military press bench, or any utility bench that has a back support, and hold two dumbbells upright on the top of your thighs.
  2. With your palms facing each other, lift the dumbbells up (one at a time) to shoulder-level.
  3. Then, rotate your wrists so that your palms are facing upward toward the ceiling.
  4. Press your dumbbells up and toward each other, without jerking your back. 
  5. Slowly lower them until they return to the starting position.

2.Lateral Dumbbell Raise

  1. Stand upright with your feet shoulder-width apart and dumbbells aligned with your feet at arm's length. Make sure your palms are facing inward towards your sides.
  2. Keep your torso stationary and raise the dumbbells to your side with a slight bend at your elbow. Lift your arms until they are slightly parallel to the ground, or around shoulder-level, and pause for a second at the top.
  3. Slowly lower the dumbbells back to the starting position.

3.Front Dumbbell Raise

  1. Stand upright with your feet hip-width apart. Grasp one dumbbell with each hand so that your palms are facing inward and hands are against your thighs.
  2. While keeping your torso stationary, lift the dumbbells in front of you with a straight arm or slightly bent elbow. Continue to raise the dumbbell until your arm is slightly above parallel to the ground or around shoulder-level.
  3. Slowly lower the dumbbells back to the starting position.

4.Bent Over Rear Delt Raise 

  1. Hold a dumbbell in each hand.
  2. Bend at the hip with the butt back as far as possible.
  3. Keep the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you hold the dumbbells. This will be your starting position.
  4. Keeping your torso forward and stationary and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. (Note: Avoid swinging the torso or bringing the arms back as opposed to the side.)
  5. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.

    Variation: This exercise can also be performed seated. Those with lower back problems are better off performing this seated variety.

Ab Exercises

1. Kneeling Cable Crunch 

Caution: Do not choose a weight that is too heavy. This can result in straining your lower back.

  1. Find a cable station and attach a rope handle to the top pulley. Grasp the rope attachment at each end, and kneel down so your knees are bent at a 90° angle.
  2. Your arms should be stretched over your head. Your palms should be facing each other when holding the rope and your hands should be placed next to your face.
  3. Slightly flex your hips forward. There should be tension on the cable, and you should feel a stretch in your abs.
  4. Keep your hips stationary, contract your abs, and crunch your chest towards your hips until your head is between your knees. Your elbows should be approaching the middle of your thighs. After reaching this point, hold the contraction for a second.
  5. Slowly reverse back to the starting position. Keep as much tension in your abs during this whole movement.

2.Bicycle Crunch

  1. Lie flat with your lower back pressed to the ground. Place your hands behind your head slightly above your neck. Lift your shoulders into a crunch position.
  2. Raise yours legs so that your thighs are perpendicular to the ground and your shins parallel to the ground.
  3. Simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg while pulling in the knee of the left leg. 
  4. Bring your right elbow close to your left knee by crunching to the side. Then crunch to the opposite side as you cycle your legs and bring your left elbow closer to your right knee. 
  5. Alternate sides.

3. In and Out

  1. Stand straight up with your feet shoulder-width apart and holding dumbbells.
  2. Jump into a wide squat position and touch the floor (or close to the floor) with one arm extended towards the floor.
  3. Jump your feet back together in a straight, standing position.
  4. Jump immediately back into a wide squat position and touch the floor with opposite hand. 
  5. Keep alternating arms back and forth. 

*Try to keep your chest lifted while you do this.


4. Table Top Elbow to Knee Crunch

  1. Get in a tabletop position with your hands directly beneath your shoulders. Hold your body up off the floor in this position. Hold a light dumbbell in your right hand. 
  2. From this position, extend your right arm out in front of you and extend your left leg straight out behind you. 
  3. Next, crunch your abs by bringing your right elbow to meet your left knee in the middle of your body. 
  4. Extend them again and repeat. 
  5. Make sure to finish one side before switching hands and doing the other side.

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