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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Mindi is the founder and author of Build Your Dream Body. She's happily married in a blended family of six. After struggling with clinical depression in her teens and early 20's, she found freedom in fitness and hopes to motivate and inspire other women to do the same. This blog is her journey.

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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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