I came up with this shoulder routine on Friday and followed it up with some ab work!  The mix of compound moves kept my heart rate up and left me shaky and sore..in a good way! Don’t forget to warm up with 10 minutes of cardio and cool down with stretching.

Shapely Shoulders and Flat Ab Circuit


Circuit 1 – Repeat x3

Military Dumbbell Press x12

Single Arm Power Cleans with Dumbbell x10/arm

Front Raise x12

Circuit 2 – Repeat x3

Lateral side raises x12

Dumbbell Shoulder Press – Palms in x12

Rear Deltoid Fly x12

Circuit 3 – Repeat x3

Oblique Twist with Medicine Ball x15/side

Medicine Ball Squat with Wood Chopper x10/side

Crunch with Medicine Ball x15

Reverse Crunch x15