Happy Fitness Friday y’all! I am so excited that the weekend is almost here and I am bringing you this HIIT Shoulder Workout, it’s sure to work that upper body! I had a crazy busy week at work but it was all worth it because I get the weekend off! WOOHOO!!
This HIIT Shoulder Workout is a killer and I did it on Tuesday at the gym. I went to yoga on Monday night with Dave and I’m back on the yoga train 🙂 So this workout is a little yoga inspired (I just couldn’t help myself) 🙂
HIIT Shoulder Workout
5 round, 20 seconds | 10 seconds
- Bunny hops ( Yoga Handstand prep hops)
- Jump rope – fast
- Mountain climbers with sliders
- Low squats with rotating shoulder press (see pictures)
- Spiderman walking plank or stay in plank
Burpees – Did you expect any less from me at this point? 🙂
Bunny Hops Aka handstand prep jumps – These are one of my favorite parts of yoga class. Normally these babies get everyone laughing when there is a lot of tension in the room. You can’t help but feel like a little kid practicing this. That’s why I love them.
My yoga instructor would normally explain the move like this:”Ok start in downward dog, walk your feet in closer to your hands (booty goes high up in the air). Now bend your knees so your butt is almost touching your heels (legs go wide). Plant your hands down and tighten the core. Now kick up with both feet at the same time – little bunny hops! These don’t have to be big jumps, but JUMP, hop, try!” The focus is the shoulders, so holding that initial position and just moving your legs from straight to bent and back to straight again will work wonders!
Mountain Climbers with sliders – furniture sliders work great here or a towel down on the floor might work as well! Start in plank, bring one knee into chest and switch quickly. The upper body shouldn’t move and you should feel strong in your arms and core! The key is to keep your back straight and really push through to get the entire 20 seconds in.
Low Squat Rotating Press – I love this move because you really start to feel it in your shoulders the more rounds that go by. Start with weights (or bands) in hand palms facing your body. Squat down low so that your elbows are almost touching your knees. Push up through the heels, rotating your hands so that once standing, your arms are straight above your shoulders and hands are facing away from the body.
Superman Walking Plank with sliders – Ya’ll I just can’t even tell you where this came from. My friend Christy is always telling me about 9Rounds workouts and they do a plank where you have to punch the bag on the floor for 3 minutes. Sounds miserable right. Well same idea here.
You put your hands on the sliders, hands directly under shoulders. Stabilize the core and slowly walk (or slide) one hand out in front of you. When it starts to feel like you shouldn’t go any further, bring hands back to starting position. I bend my opposite elbow a bit when I’m reaching out but that is not necessary. You may want to just reach an arm out forward (like superman) and bring it back instead of using the sliders if you aren’t comfortable sliding around. Also, this move is still just as hard on your knees so if you gotta go there – please do!
If you loved this HIIT Shoulder Workout, get more of your cardio on with this Killer Cardio Workout.
Tip of the Day
Drink more water. Stop what you are doing right now and drink. Don’t worry, I’ll wait. You know what is good, putting frozen strawberries in your water, oh and mint!
If you linked up with us today, thank you! Let me know if you try the workout! Monday will be a new beginners series post using dumbells. Please check out some new blogs and leave comments for people, it makes a bloggers day 🙂
Have a great weekend.