This Abs & Shoulder Circuit is guaranteed to set your muscles on fire and burn fat. The only equipment you need is a heavy set of dumbbells and a mat or carpeted floor. You want to choose a weight that you are going to have to FIGHT for. Not all the exercises require the weights, so really push yourself on the exercises that do. You can do this workout at home (if you have a set of dumbbells) or at the gym. Either way you have no excuses!
I did this workout last week, let’s just say there were some points that I had to SCREAM to get through the reps. That’s because I used REALLY heavy weights — but it was TOTALLY worth it in the end.
Perfect Abs & Shoulder Circuit
(click to enlarge)
- 20 Jumping Jacks
- 10 Push ups
- 20 Front raises (10 each side)
- 20 Squat and press: Hold the weights by your ears, palms facing inward. Engage your core, hold those weights by your ears and squat down. Push through your heels and stand all the way up and press the weights all the way up over your head.
- 20 Elbow plank hip twist (10 each side): Hold a plank on your elbows making sure your entire body is nice and tight and your elbows are directly underneath your shoulders. Twist your hips side to side (keeping your abs super tight) by driving your right and left hip down towards the ground.
- 20 Mountain climbers
- 20 V-ups
- 10 Burpee front-to-side raise: Perform a burpee (you can add a push up if you want to push yourself), instead of doing a jump at the top, perform a front raise, then a side raise. That will equal one rep.
- 10 Rear delt raises
Go through all of the exercises in the circuit and then rest at the end for 1-2 minutes (or more if you need it).