Fitness Friday: Shoulders

My favorite day is Shoulder Day! I think it dates back to my days on swim team because it was crucial to have strong shoulders as a swimmer. Here is one of my favorite shoulder workouts. I typically do shoulders on Monday and pair it with a strong ab workout and high intensity cardio of course!


Fitness Friday: 4-Day Gym Workout

Here are my workouts for this week. I always start my workout with a high-intensity elliptical workout. You’ll notice that I don’t have abs listed on any of these workouts, but I usually try to add some planks every other day and change it up with different workouts. However, real abs are made in the kitchen!!

fitness friday

Lower Body Blast

Sometimes I get tired of lifting heavy weights and doing the same routine, so I like to switch it up. Using your own body weight can be just as beneficial as lifting weight. This Lower Body Blast will make your booty cry. I always like to start out with doing some cardio on the elliptical on the bike – it helps me to stay sane by getting some “me” time and watching the Today show will getting my heart rate up.


Fitness Friday

To keep me accountable, I’ll post my workouts from the past week on Friday. Here goes…

Monday (HIIT)
Tabata Intervals (8 rounds of 20 secs work/10 secs rest) for each of the following:

  • Burpees
  • Situps
  • Squats
  • Pushups

Tuesday (Cardio + Shoulders)
30 minutes elliptical on Mountain Peaks workout
3 sets x 12 reps of the following:

  • Seated Military Press
  • Barbell Standing Row
  • Alternating Lateral Raises
  • Bent Over Straight Arm Lat Pushdown

Wednesday (Cardio + Lower Body)
35 minutes elliptical on Mountain Peaks workout
4 sets to failure:

  • Leg Press

3 sets x 12 reps of the following:

  • Abductor
  • Adductor

Superset of 3 sets x 12 reps:

  • Back Extension
  • Bodyweight Squats

Thursday (Cardio + Upper Body)
10 minutes Cybex machine
30 minutes elliptical on Rolling Hills workout
Supersets of 3 sets x 12 reps

  • Group 1:

1) Assisted Pullups
2) Dips

  • Group 2:

1) Seated Rows
2) Standing Military Press

  • Group 3:

1) Dumbbell Incline Press
2) Barbell Standing Row

Friday (Cardio)
30 minutes elliptical on Rolling Hills workout


I start out every workout with a Shaklee 180 Energy Tea and following with a Shaklee 180 protein shake.