Feb 13 2012
I Am Strong – 600 Rep Shoulder Workout
Hi Team BPM! Here is a 600 rep shoulder workout that is building on the past 2 shoulder workouts.
This workout is going to be a tough, more advanced version of the Just Be – 600 Rep Shoulder Workout. We are working on getting up to being able to do handstand push ups against a wall, but we aren’t quite there yet. This workout is great for experienced exercisers who are looking to build size and strength or for beginners that want a serious challenge.
If you are looking for the beginner version check out the Cold Shoulder – 600 Rep Shoulder Workout.
Always start off upper body days with rotator cuff work as part of your warm up. You can use a band, weight, or even a water bottle like I do in previous videos.
I use a sandbag in the video and I highly recommend getting one. The great thing about a sandbags is you can adjust the weight as you hit failure by just taking out a bag of sand (or rice like I use).
Go for your own personal best. Remember to post your scores below! I want to know how you did! Let’s get strong.
xoxo ~ Cori
I Am Strong – 600 Rep Shoulder Workout
I Am Strong – 600 Rep Shoulder Workout
SONG: Tiesto featuring Priscilla Ahn – I Am Strong (Jonas Stenberg Remix)
SONG: Tiesto featuring Priscilla Ahn – I Am Strong (Jonas Stenberg Remix)
Workout Breakdown
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Time: Personal Best! As long as it takes |
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Workout Type: 600 rep challenge |
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Workout Exercises: 8 |
Get your gear:
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SANDBAG Get your sandbag here |
Buy the same nutrition products as me:
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PROTEIN Get your protein here |
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SUPER GREENS Get your super greens here |
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Peanut Butter Get your PB2 here |
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EGG WHITES Get your egg whites here |
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Tea Get your tea here |
Rotator Cuff Warm Up:
External rotation 25 x 4 (2 each shoulder)
Hand Stand Shoulder Press (Modified with Feet on Table and Knees Bent):
10 – 10 – 10 – 10 – 10
This is the exercise that is going to get us closer to a hand stand push up. To make it easier move your hands away from your feet. To make it harder move your hands in towards your feet. You can also modify this so you are on the ground in a pyramid stance to make it easier.
Hand Stand Shoulder Press (Modified with ONE leg on table and bent):
10 – 10 – 10 – 10 – 10 right arm
10 – 10 – 10 – 10 – 10 left arm
One leg should be extended straight up toward the ceiling. Don’t alternate. You can alternate each set, or you can get 5 sets done with one leg extended, then switch to the other leg. Again, to make it easier move your hands away from your feet. To make it harder move your hands in towards your feet. You can also modify this so you are on the ground to in a pyramid stance (with one leg extended still) to make it easier. If your wrists get tired here, take a second and stretch them out.
Cast Wall Walks:
5 – 5 – 5 – 5 (I only got 3 on the last 2 sets – had to rest, then did 2 more)
These are tough. For me, these seemed even harder today after the 5 sets of the hand stand push ups (instead of 4 sets last week). Keep working at it! If you have to rest, take a break and come back to it.
Plank Sandbag Pull Through:
10 – 10 – 10 – 10 – 10 right arm
10 – 10 – 10 – 10 – 10 left arm
I used a 20 lb sandbag. Imagine you are going to pull it across the room. Don’t hold back.
Sandbag Single Arm Lateral Raise to Front Raise:
10 – 10 – 10 – 10 – 10 right arm
10 – 10 – 10 – 10 – 10 left arm
I used a 10 lb sandbag. Try to rotate so your thumb is toward the ground and your pinky is toward the sky. It’s hard. My form started to falter here and I needed to rest. Those hand stand push ups in the beginning really got me!
Sandbag Single Arm Rear Delt Raise:
10 – 10 – 10 – 10 – 10 right arm
10 – 10 – 10 – 10 – 10 left arm
At the top rotate so your pinky is toward the ceiling. Control it on the way down as much as you can. Don’t jerk your body to get it up. Squeeze the rear delt muscle.
Shrug to Reverse Plank:
15 – 15
Reverse plank. Butt comes down, but doesn’t touch the ground and your shoulders come up to your ears. Press your shoulders back down away from your ears and lift your chest toward the sky. If you’re tight through the shoulder girdle and hips, this will be really tough. I noticed I was really tight today.
This workout is getting advanced! If you need to modify exercises, go back to the earlier shoulder exercises for beginners. There is no shame. We all begin at the same starting line.
Beginner Shoulder Workout: Cold Shoulder – 600 Rep Shoulder Workout.
You can also work on strength with this workout: Just Be – 600 Rep Shoulder Workout
Shoulders are my weak point so I will be going to the gym and lifting weights later today after a meal break. If you want to try this workout too, go for it!
- Overhead Press – 35 lb dumbbells – 8 – 8 – 8 – 8
- Lateral Raises – 20 lb dumbbells – 8 – 8 – 8 – 8
- Cable Lateral Raises – 10 lbs – 8 – 8 – 8 – 8
- Rear Delt Machine – 55 lbs – 8 – 8 – 8 – 8
- Hanging Leg Raises – 10 – 10 – 10 – 10
Follow Through
I like to post something about cardio and nutrition at the end of every post because it is important.
Cardio and nutrition are going to be two of the most important parts of achieving your results, no matter what what your goal is. You can not work off your nutritional decisions with exercise. What? You can’t eat a donut, then just do 2 hours of cardio and *poof* it will be like it never happened? That’s what I’m saying. Come on. No. You can’t.
Your body doesn’t work like a simple addition or subtraction problem. It is not calories in vs. calories out. What you eat has a chemical effect on your body. Even if you do cardio to ‘burn it off’ the chemical effect is still present. Different sugars have an affect. Different proteins have an effect. Different fats have an effect. When you take a vitamin, you understand that it has an effect in your body that cardio will not ‘work off,’ right? Food works the same way. Different foods have positive and negative chemical effects within our body. You can’t just work them off.
You have to unlock and unleash the body fat by working with your body in every aspect. Your body works in harmony like a symphony. When one instrument is off, the entire song doesn’t sound right. A good steady drumbeat can’t make up for a guitar that’s out of tune. 2 hours of cardio cannot make up for a donut. Or pizza. Or macaroni and cheese. Or wine and a baguette. Got it?
Cardio
I do a minimum of 45 minutes of stairs with intervals as cardio each and every day. When I’m trying to lose fat I usually do two separate 45 minute cardio sessions a day. Even while I have been recuperating from the car crash, I have still been able to do at least one session of my daily cardio. I love my cardio and I like to stay conditioned. I personally prefer to do a little more cardio than the average figure competitor, then also eat a little more. It takes more time and effort, but I feel the pay off is well worth it. The pay off is that I feel awesome. I feel energized by cardio. I love it.
Post Workout Nutrition
When I was trying to gain muscle I finished every workout with a protein shake, animal protein, and some complex and simple carbs. These are healthy choices for gaining or for performance. These are not the right choices for me for trying to lose fat, define and sculpt muscle. Trying to define and sculpt muscle is different from gaining muscle. This means I need to eat something different.
When I am trying to lose fat and sculpt muscle, I am much more strict with my diet. Only true food sources. No protein powder.
I finish up every workout with lean protein from true food sources (a little red meat, white chicken, white fish and egg whites are best) and some dark green veggies or Super Greens mixed with water only. Again, no protein powder. If you are a vegetarian you would most likely need to supplement with protein powder. If you are not, let me say again that true food sources work best for losing body fat.
Even when I am trying to lose fat, I still FEED my body.
Want more information about nutrition? Check out BPM.tv Nutrition 101.
You can also look at my current personal fat loss diet in order to get ideas on how to develop your own nutrition plan.
You can click on the link to my fat loss diet to get details about what works for me, but here is the basic breakdown.
This is my meal plan while I am trying to lose fat and define muscle. My carbohydrates come from complex sources only and are kept to about 100 grams per day.
My sugar is kept at about 18 grams per day. That’s it. That is less than what is in one banana. That means fruit is not in my fat loss nutrition plan. My sugars come from minimal amounts that naturally occur in veggies and in the complex carbs I eat each day. No matter what your goal, I highly recommend you watch your sugar intake, even ‘healthy’ sugar like fruit, and moderate it to a minimum based on your own personal goals.
My protein is kept at about 250 grams per day and comes from high quality, organic, free range (or wild) lean animal sources. My fats are kept at about 40 grams per day and come from my protein and complex carbohydrate choices (not additional plant sources like olive oil, coconut, nuts, or avocado).
That equals about 1800 calories per day. I don’t drop it much lower than that.
I eat natural, organic, whole foods that I cook myself, or if possible I eat them raw. I drink 1 to 2 gallons of water and a couple cups of either coffee or tea. There is no mysterious, magical diet. If you want to lose bodyfat you need to eat a fair amount of lean protein and A LOT of green veggies at every meal. Period.
Did you like this post? Tell me in the comments!
Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!
Try to come up with a way to make the exercises even more challenging! Try to have better form than me! Let’s inspire each other.
Feb 14, 2012 @ 18:07:15
Wow that shoulder workout is great. You are a very strong woman. Keep up the great workouts.