Burn those Buns!

Good Morning & a VERY Happy Saturday to you!!

Woohooo for long weekends filed with fun ๐Ÿ˜€

Craig & I are heading to the gym early because we have plans to head up to Jacksonville today! We are spending our long weekend at Craig’s aunt’s house. It should be a LOT of fun & I can’t wait!

I don’t have a ‘normal’ post for today, but I thought I would share a workout that I just did with you. I get a lot of requests for workouts, so I figure that I will share at least one new one with you each week. ๐Ÿ™‚

Today’s workout is for shoulders & legs. I did this workout on Thursday & I was totally feeling it in my BUTT on Friday. I mean it was a good sore, but you will feel the burn when you walk the next day!

Shoulder & Leg Workout

I did all of the exercises in sets of 3 & 12 reps of each.
For the first 6 exercises I did them circuit style– one exercise after another & repeated the circuit 3 times through.

Walking Lunges Holding 25lb. weight overhead
(source)
Seated Barbell Overhead Press (I used a 30lb. barbell)

Split Bench Lunges (Bulgarian Split Squats) (I used a 30 lb. barbell)
Upright Dumbbell Rows (I used 10lb. DB each hand)
(source)

Calf Raises on Machine (I put 70lb. on the machine)
Lateral & Front Raises (alternate between the two) (I used 10lb. DB each hand)

***********************************************
For these final two exercises, I also did 3 sets of 12 reps, and did them back to back.

Squats ( with 95lb. on the bar )
Standing Arnold Shoulder Presses (I used 10lb. DBs)
(source)

***********************************************
I finished my workout up with some cardio…on the treadmill, of course ๐Ÿ™‚

Cardio:
20 minutes on treadmill doing this routine:
Walk for 2 minutes at 15% incline, 4.0 speed
Jog/ Run for 2 minutes at 1% incline, 7.0 speed
Walk at 1% incline, 4.0 speed
*Repeat until you get to 20 minutes

Then I just ran for another 10 minutes- 1% incline, 7.0 speed

Let me know if you try the workout.
If you do, Iย hope you like it! ๐Ÿ˜€

I hope you have a WONDERFUL weekend!! & I hope you get to see some fireworksย too!! ๐Ÿ˜‰

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11 Comments

  1. oh my buns are burning already! hope yesterday went well!

    Reply
  2. Happy Saturday! Love your workouts because the pictures make them sooo easy to follow ๐Ÿ™‚

    Reply
  3. Ooo I may have to try this! Have an awesome weekend ๐Ÿ™‚

    Reply
  4. I need to work my shoulders. True life: I’m scared to work my legs because then I’ll be too sore for running bahaha.

    Reply
  5. I will not be trying this workout anytime soon – you rock! It would kill me. The day I get to be able to do lunges with a 25 pound weight – oy!! GREAT workout – happy Saturday!

    Reply
  6. Have a great weekend!

    Reply
  7. hope u are off having an AWESOME trip!!! thanks for sharing the workout. ๐Ÿ™‚

    Reply
  8. Talk about coincidence – I did almost all of these today when I lifted! I love upright rows, they’re one of my all-time favorites.

    Reply
  9. I did this workout today and seriously loved it! I never think to add shoulders to my legs day…thanks for the workout! ๐Ÿ™‚

    Reply
  1. Treadmill Woes + Shoulder/Leg Workout « my Sole will be Satisfied

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