Sculpt and strengthen

For shoul­ders that are as pow­er­ful as Adele’s lungs, try this rou­tine. By mix­ing mo­bil­ity with moves de­signed to sculpt and shape, it crosses ev­ery­thing off your list in 30 min­utes flat. Do the fol­low­ing work­out twice a week. Ready?

Women's Health Australia - - BEST BODY -

Re­sis­tance band shoul­der ro­ta­tion

DO 12 reps

(a) Grasp one end of a re­sis­tance band in each hand. Hold the band in front of your waist with your hands wider than shoul­der-width apart and your palms fac­ing your body.

(b) Keep­ing your arms straight and core tight, slowly raise the band di­rectly over­head and then lower as far as you can be­hind you.

(c) Pause, then slowly re­verse the move­ment to re­turn to the start.

Sca­pu­lar wall slide

DO 12 reps

(a) Stand with your back, bum and head against a wall; bend your el­bows to 90 de­grees and raise them out to shoul­der height, with your arms pressed into the wall, palms fac­ing for­ward.

(b) Slowly straighten your el­bows to slide your arms up the wall. Pause, then re­verse the move­ment to re­turn to the start.

Dumb­bell lat­eral shoul­der raise

DO 4 sets of 12 reps

(a) Hold a dumb­bell in each hand and stand with your feet hip-width apart, arms straight at your sides and your palms fac­ing in­wards.

(b) Brace your core, then raise the weights out to shoul­der height, arms straight but keep­ing a slight bend in the el­bows. Pause, then slowly re­verse to re­turn to the start. Then rest for 30 secs be­tween sets.

Seated dumb­bell over­head press

DO 4 sets of 8 reps

(a) Hold a dumb­bell in each hand and sit on an in­cline bench with back to the bench. Bend el­bows to 90 de­grees and raise to shoul­der height, palms for­ward.

(b) Brac­ing your core, press the weights up un­til your arms are straight but not locked. Pause, then slowly re­verse the move­ment back to the start­ing po­si­tion. Rest for 30 secs be­tween sets.

In­verted row

DO 4 sets of 12 reps

(a) Get un­der­neath a bar in a squat rack (the higher it is, the eas­ier the ex­er­cise will be). Grip the bar with your hands wide and ex­tend your feet in front of you so your body forms a straight line from shoul­ders to heels.

(b) Keep­ing your body aligned and core tight, bend your el­bows and pull your shoul­derblades to­gether to raise your chest to the bar. Pause, then slowly re­verse. Rest for 30 secs be­tween sets.

Dumb­bell stand­ing rear-delt raise

DO 4 sets of 12 reps

(a) Hold a dumb­bell in each hand and stand with your feet hip-width apart and knees slightly bent. Hinge for­ward at the hips so that your arms hang straight down from your shoul­ders, palms fac­ing each other.

(b) Keep­ing a slight bend in your el­bows, brace your core and raise the weights out to shoul­der height. Slowly lower back down. That’s one rep. Rest for 30 secs be­tween sets.

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