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Strength Training 101: Core and Shoulders Workouts

Becca Capell

READ TIME:2 min.

Get ready to say hello to a strong core and sculpted shoulders!

Strength training is the bomb, and hopefully you’ve come to that realization. It’s truly a game changer. Anyway, moving on now.

Did you know that your shoulders are structurally the least stable joint in your whole body? If it weren’t for your lovely ligaments, tendons, and muscles, there would be very little (if anything) keeping your shoulder in place. So what does that mean? Well, it means you need to strengthen that joint. You need to strengthen your arm’s only connection to the rest of your body.

We’ve determined your shoulders are important, but let’s not overlook your core. Your core is used in everything you do whether you realize it or not. While this is a strength training workout, the core training section is focused specifically on muscular endurance, which is why it’s such high repetitions. Your core has to be ready to work 24/7, so let’s put it to the test today!

Ready, set, go!

Today’s focus: Shoulders and Core

Warm up: Bodyweight
30 seconds each: shoulder swings, shoulder circles counterclockwise, shoulder circles clockwise, low plank, and high plank.

SUPERSET 1: Dumbbell (Complete 3 times through)
12 overhead presses
12 lateral raises
——————————
60 seconds recovery

CORE 1: Bodyweight (Complete 1 time through)
50 in and outs

SUPERSET 2: Dumbbell (Complete 4 times through)
12 marching planks
8 reverse flys
——————————
60 seconds recovery

CORE 2: Bodyweight (Complete 1 time through)
Forearm plank to failure

SUPERSET 3: Dumbbell (Complete 3 times through)
12 Arnold presses
12 front raises
——————————
60 seconds recovery

CORE 3: Bodyweight (Complete 1 time through)
50 in and outs

SUPERSET 4: Cable Machine and Dumbbell (Complete 3 times through)
12 plank to press* (per side)
8 scarecrows high to mid
8 scarecrows mid to low
——————————
60 seconds recovery

CORE 4: Bodyweight (Complete 1 time through)
Forearm plank to failure
——————————

Cool down: 3–5 minutes of your choice

Well done completing this intense workout! For the rest of the workouts in this series, check out this page. Strength training should be a part of your weekly routine, but don’t forget to keep your fitness well-rounded. Try cross training or incorporating cardio workouts in at least two times a week for best results.

Good luck and stay fit!

Becca Capell
iFit Head Trainer

*Adjust the cable to the lowest position possible. Facing away from the machine, grab the cable with one hand, assume a high plank position, and press overhead with the cable. Perform on your knees if needed.

WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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