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3/18 Workout: Shoulders, High-Intensity Interval Training & Steady State Cardio

Posted Mar 18 2010 10:11pm

high-intensity interval training (HIIT) cardio workout Today I did a new shoulder workout. I don’t think I have devoted an entire workout just for shoulders before, but I tried it out today since it’s part of the new workout program I’m doing. I’m pretty pleased with the way my shoulders look right now, but it is still important to work them out regularly just like all the other muscle groups. They’re feeling pretty tired and sore already so I suppose that’s a good sign. My chest is still hurting after the chest workout I did a couple days ago too!

In addition to the shoulder workout, I also did a high-intensity interval training cardio workout. I kept the incline on my treadmill at 10% for the entire duration and my legs were feeling just about numb by the time I was done!

Shoulder Workout

Military Press (in front)

  • Warm up: 2 sets x 12 reps, 20#
  • 1 set x 12 reps, 35#

Lateral Raises

  • Warm up: 1 set x 12 reps, 5#
  • Warm up: 1 set x 12 reps, 8#

Bent Over Rear Delt Raises

  • Warm up: 1 set x 12 reps, 5#
  • 1 set x 7 reps, 8#

Front Raises

  • Warm up: 1 set x 12 reps, 8#
  • 1 set x 15 reps, 10#

Shrugs

  • Warm up: 1 set x 12 reps, 10#
  • 1 set x 15 reps, 20#

Cardio Workout (High-intensity interval training & steady state cardio)

  • 5 minute warm up @ 4 mph, 10% incline
  • 30 second sprint @ 9 mph, 60 second recovery @ 4 mph, 10% incline
  • 45 second sprint @ 9 mph, 60 second recovery @ 4 mph, 10% incline
  • 60 second sprint @ 9 mph, 60 second recovery @ 4 mph, 10% incline
  • 90 second sprint @ 9 mph, 60 second recovery @ 4 mph, 10% incline
  • 60 second sprint @ 9 mph, 60 second recovery @ 4 mph, 10% incline
  • 45 second sprint @ 9 mph, 60 second recovery @ 4 mph, 10% incline
  • 30 second sprint @ 9 mph, 60 second recovery @ 4 mph, 10% incline
  • 5 minutes @ 4 mph, 10% incline
  • 5 minutes @ 6 mph, 10% incline
  • 3 minutes @ 4 mph, 10% incline

Total Time: 30 minutes

Total Distance: 2.666 miles

Total Calories Burned: 438 calories

Happy Thursday evening – Friday is almost here!!!

All the best,

Melinda

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