4/26: Women’s Shoulder & Abs Workout – NEW!

Oblique Crunch Ab WorkoutI’m finally excited to workout again! I was getting bored with the last workout and since I had gone through it 4 times, it was time for a change. I just got my new Muscle and Fitness Hers magazine this past Saturday and it was perfect timing because it has a great workout in it! In the mag, they’re actually having a “Get Ready for Summer” contest and they include an 8-week workout plan along with diet information.

The entire first 4 works include pyramid sets and the abs workout is performed as a circuit. After completing this workout today, I can tell how weak my shoulders are, but I still did pretty well considering!

Shoulder Workout

Military Press

  • 1 set x 15 reps, 30#
  • 1 set x 12 reps, 35#
  • 1 set x 10 reps, 40#

One Arm Dumbbell Lateral Raise

  • 1 set x 15 reps, 5#
  • 1 set x 12 reps, 8#
  • 1 set x 10 reps, 10#

Front Raise

  • 1 set x 15 reps, 10#
  • 1 set x 12 reps, 15#
  • 1 set x 10 reps, 20#

Reverse Flye (Standing/Bent Over)

  • 1 set x 15 reps, 5#
  • 1 set x 12 reps, 8#
  • 1 set x 10 reps, 8# (I struggled with the second set, so I just kept the weight the same)

Ab Workout (Circuit)

Exercise Ball Crunch

  • 1 set x 15 reps

Lying Leg Lifts

  • 1 set x 15 reps

Dumbbell Oblique Crunch (8# dumbbell)

  • 1 set x 15 reps

*REPEAT 3 TIMES WITH 45-60 SECONDS OF REST IN BETWEEN

Check back tomorrow for a new chest/biceps workout!

Happy Training!

~Melinda

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Comments

  1. Nice workout – that should certainly keep your body guessing for awhile.

    tidbit – Bruce Lee was a big proponent of changing up workout routines frequently in order to keep the muscles at peak output.

  2. Well i really like the schedule of Abs Workout. Thanks for sharing :)

  3. workouts for women says:

    This is an awesome workout. Women tend to neglect the shoulders when at the gym. It’s always a good idea to find a spotter you can trust. Try to setup a scedule to go to the gym with a friend.

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