Mar 5 2012

Make Me Proud – 15 Minute Sexy Shoulders Workout

Hi Team BPM! Want sexy shoulders? Want to sculpt your upper body like it’s a beautiful work of art? Want to create the illusion of a smaller waist?

Sculpt, define, and build beautiful, sexy shoulders.

This workout hits each head of the deltoids, then goes even further than that by hitting them all from different angles. Get strong. Be proud. Feel like you could take the whole world on your strong, sexy shoulders.

This workout is only 15 minutes, but your shoulders are going to be pumped. If you want to make it more advanced, go through the entire workout again. Want to make it even more advanced? Keep going through it.

If this shoulder workout looks a little intimidating, check out this great beginner shoulder workout: Cold Shoulder – 600 Rep Shoulder Workout.

I use a band in this video, but you can get the same workout with just your own body weight. The trick is to visualize the muscle and flex it so hard that you really feel it. The great thing about bands is that the resistance intensifies at the top of the movement, so you get a completely different burn.

Go for your own personal best. Remember to post how you did on this workout below! I want to know how you did! You want sexy shoulders? Make me proud and work for them.

xoxo ~ Cori

Make Me Proud – 15 Minute Sexy Shoulder Workout

Make Me Proud – 15 Minute Sexy Shoulder Workout

SONG: Drake featuring Nicki Minaj – Make Me Proud

SONG: Drake featuring Nicki Minaj – Make Me Proud

Workout Breakdown

	Time: 15 minutes.
	Workout Type: Time challenge.
	Workout Exercises: 14

Get your gear:

BANDS Get your bands here

Buy the same nutrition products as me:

	PROTEIN Get your protein here
	SUPER GREENS Get your super greens here
	Peanut Butter Get your PB2 here
	EGG WHITES Get your egg whites here
	Tea Get your tea here

 

This workout is only 15 minutes, but it’s tough! If you feel like you can’t hold your form, even when you don’t use a band, don’t sweat it! Just go back to the earlier shoulder workouts and try to build up strength. Come back to this workout when your body is ready to hold your form perfectly.

Beginner shoulder workout: Cold Shoulder – 600 Rep Shoulder Workout.

You can also work on strength with this workout: Just Be – 600 Rep Shoulder Workout

Ready for an advanced shoulder workout? Try this: I Am Strong – 600 Rep Shoulder Workout

I am 12 weeks away from my first figure competition. Shoulders are an area where I really want to maintain muscle and sculpt.  My own personal workout today included all of these same exercises, but with cables and free weights.

Since I’m prepping for a show, I have changed the way I am designing my own personal workouts. I’m lifting a little less weight. I have increased the reps. I don’t rest more than 30 seconds. Usually I rest for about 15 seconds and that’s it. That’s about enough time to put the weight down, grab a sip of water, and get right back to it.

If you want to try my own personal shoulder workout at the gym, go for it! Here it is:

• Overhead Press to 90 Degrees- 30 lb dumbbells – 12 – 12 – 12 – 12
• Overhead Press to Chest – 20 lb barbell – 12 – 12 – 12 – 12
• Overhead Press with Forward Lean – 20 lb barbell – 12 – 12 – 12 – 12

• Side to Front Raises – 10 lb dumbbells - 12 – 12 – 12 – 12
• Side to Front Raises in Hyperextension Bench - 5 lb plates – 12 – 12 – 12 – 12

• Plate Raises – 10 lb plate – 12 – 12 – 12 – 12
• Plate Raises in Hyperextension Bench – 10 lb plate – 12 – 12 – 12 – 12

• Cable Lateral Raises – 5 lb each - 12 – 12 – 12 – 12
• Dumbbell Lateral Raises in Hyperextension Bench – 5 lb each - 12 – 12 – 12 – 12

• Cable Single Arm Rear Delt Raises in Plank Position (across body)
  5 lb each - 12 – 12 – 12 – 12
• Dumbbell Single Arm Rear Delt Raises in Hyperextension Bench (across body)
  5 lb each - 12 – 12 – 12 – 12

• Cable Rear Delt Raises from 4 different angles – 5 lb each
  (8 total sets – 2 sets from each different angle) - 12 – 12 – 12 – 12 – 12 – 12 – 12 – 12
• Dumbbell Rear Delt Raises from 4 different angles – 5 lb each
  (facing the floor, leaning on an adjustable incline bench)
  (8 total sets – 2 sets from each different angle) - 12 – 12 – 12 – 12 – 12 – 12 – 12 – 12

If you try my gym workout, keep in mind the weight isn’t very important. Different cable machines will give inconsistent resistance. The important thing is that you only rest for 15 to 30 seconds and have completely perfect form so you keep everything pumping directly into the muscle you are trying to sculpt.

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.

By Cori Ann Lentz • Workouts • 2 • Tags: Biceps, Delts, Lean, Lift Yourself Up: Achieving Awesome Arms, Rotator Cuff, Shoulders, Sleek & Sexy: Transformational Stomach Exercises, Strong Abdominals, Triceps, Upper body, Workout