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Shoulder Shred & Burpee Ladder Workout (Full Video)

 

The beginning of this workout is one of Romy Braidi’s, Ezeechic.blogspot.com, creations. I did it the other day at the gym and it killed my arms. So I did it today and recorded so you could all follow along with me. I added a 2nd part to it, and then finished off with the Burpee Ladder workout. You can break the workouts into 2 days if you would like. I’m a glutton for punishment. I must say that it has only been 7 hours and my shoulders are sore. I can feel it as I am making dinner. Below is the workout breakdown. You can write it down or just follow along with my video.

I must apologize ahead of time. I missed the third couplet in the workout. I did make up for it with the shoulder finishers. I am going to post according to the video. Check out Romy’s site for the original breakdown. Just click on the highlighted link above.

Part 1: Set timer for 15/15 6 rounds

1) Alternate Dumbbell Swing (15 seconds)

Dumbbell Shoulder Press  (15 seconds)

1 minute countdown – Squat with Alternating Side Leg Lift

 

2) Alternate Dumbbell Swing (15 seconds)

Dumbbell Bicep Curl   (15 seconds)

1 minute countdown – Squat with Alternating Kick Front

 

3) Alternate Dumbbell Swing (15 seconds)

Side Lateral Raise (15 seconds)

1 minute countdown – Alternate Squat to Side

 

4) Alternate Dumbbell Swing (15 seconds)

360 Bicep Curl  (15 seconds)

1 minute countdown – Squat with Alternating Side Leg Lift

 

5) Alternate Dumbbell Swing (15 seconds)

Reverse Flyes  (15 seconds)

1 minute countdown – Squat with Alternating Front Kick

 

6) Alternate Dumbbell Swing (15 seconds)

Dumbbell Tricep Kickback (15 seconds)

1 minute countdown – Alternate Squat to Side

 

Part 2: Set timer for Stopwatch    Shoulder Finisher

You will do 4 Single Alternate Dumbbell Shoulder Presses. Then you will do both arm dumbbell shoulder presses starting at 1 repetition. After each set of 4 single dumbbell shoulder presses, you go up by 1 more with the double presses until you reach 10 repetitions. Once you reach 10, you work backwards to 1 repetition for the double arm presses.

Example:

4 Single Presses/ 1 double arm press

4 Single Presses/ 2 double arm press

4 Single Presses/ 3 double arm press

4 Single Press/ 10 double arm press

Then:

4 Single Press/ 10 double arm press

4 Single Press/ 9 double arm press

4 Single Press/ 1 double arm press

 

Part 3: Set timer for Stopwatch    Burpee / Overhead Walking Lunge Ladder

20 Burpees/ 10 Overhead Walking Lunges

19 Burpees/ 10 Overhead Walking Lunges

18 Burpees/ 10 Overhead Walking Lunges

1 Burpee / 10 Overhead Walking Lunges

Continue until you finish all 20 sets decreasing by 1 Burpee each set.

(My timer messed up. I did the burpee ladder in 25 minutes. When you complete the ladder, you will have done 200 Overhead Walking Lunges and 210 Burpees.

 

Enjoy,

Michele