Workout Wednesday with Firefighter Tim: Shoulders

tim

Don’t let your shoulders “fall” victim to this autumns back to school rush! Firefighter Tim shows us a shoulder workout that is short on time by only taking 15 minutes, but not short on intensity and results!

tim1Workout:

Start with arm circles forward and backward for about 30 seconds each way. Next you will do scarecrows for 3 sets of 20 reps; rest 10 seconds; do 12 reps; rest 10 seconds; 8 reps; rest for 2 minutes.

Next, side laterals for 12 reps; rest 10 seconds; 10 reps; rest 10 seconds; 8 reps; rest 10 seconds; 6 reps; rest 10 seconds; 4 reps; rest for 10 seconds; 2reps; now rest 2 minutes.

Next, Barbell corner press start with 12 reps; switch sides and do 12 reps. You will do this back and forth on each side with no rest. Do reps counting down 12, 10, 8, 6, 4, 2, then rest 2 minutes.

Last do bent over side laterals for 12 reps; rest 10 seconds; 10 reps; rest 10 seconds; 8 reps; rest 10 seconds; 6reps; rest 10 seconds; 4 reps; then done.

This completes your shoulder workout. At this point, your shoulders should be feeling the burn!

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