Jan 16 2012
On a Mission – Shoulder Screaming Workout
Hi Team BPM!
This 500 rep challenge will sculpt you into an upper body hottie. Your shoulders will be screaming. 500 reps is A LOT, but working hard is how you get to your goals. There are no shortcuts. There is no quick fix. There are no loop holes. You just have to push hard… and push hard consistently.
Post your time for the 500 reps below! Go for your own personal best. Let’s build some strong shoulders so we have more to offer our loved ones when they need a shoulder to lean on. Are you ready to hold the weight of the world on your shoulders? Then let’s train.
xoxo ~ Cori
On a Mission – Shoulder Screaming Work Out
On a Mission – Shoulder Screaming Workout
SONG: Katy B – On A Mission
Workout Breakdown
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Time: Personal Best! Shoot for Under 45 Minutes. |
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Workout Type: 500 rep challenge. |
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Workout Exercises: 10. |
Get your gear:
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BANDS Get your bands here |
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SANDBAG Get your sandbag here |
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BARS Get your bars 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 |
Try to complete all 500 reps in under 45 minutes! Remember to post your scores! I made it in just under 41 minutes. I’m posting my weights for the sandbag and how much resistance I used for the bands too. POST YOURS! If you don’t keep track, then you don’t know what your own personal best is when you come back to it! Make a note that if you use dumbbells at the gym instead of using a sandbag you need to go A LOT heavier! I can press up 70lbs 10 x 4 with dumbbells while doing an overhead press, but with a sandbag I need to drop it to 40lbs 10 x 4. Sandbags are TOUGH.
Rotator Cuff Warm Up:
External rotation 25 x 4 (2 each shoulder)
Sandbag Overhead Press:
10 x 4 (I used a 40lb sandbag)
Band Lateral Raise:
10 x 4 (I used a blush band – 12 lbs resistance)
Thumbs toward the ground, pinkies toward the sky
Side Lean Sandbag Lateral Raise:
10 x 4 each (8 total sets. These are HARD! Go light. I used a 5lb sandbag)
Thumbs toward the ground, pinkies toward the sky
Band Lateral Raise to Front Raise:
10 x 4 (I used a blush band – 12 lbs resistance)
Thumbs toward the ground, pinkies toward the sky
Band Rear Delts:
10 x 4 (I used a blush band – 12 lbs resistance)
Sandbag Single Arm Rear Delts:
10 x 4 each (8 sets total. I used a 15lb sandbag)
Bar Knee Ups:
10 reps 2 sets
Sandbag Crunches:
10 reps 2 sets
THAT’S 500 REPS!
Want more? Wanna be teacher’s pet? Do 2 additional sets of the ab exercises. I did it — so you can too. Get it done in 45 minutes or less to really get after it.
Finish up with proper nutrition. This workout should definitely take you under an hour. What you put into your body for the other 23 hours a day will truly determine your progress. If you are trying to gain muscle, finish up with a protein shake, animal protein, and some complex carbs. If you are trying to lose fat, finish up with lean protein from true food sources (white chicken, white fish and egg whites are best) and some dark green veggies or Super Greens mixed with water only.
My time was just under 41 minutes. Try to beat my time! Try to do more weight than me! Try to have better form than me! Get after it. We’re on a mission. 
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.
