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Sexy Shoulder Burn Core Workout

Posted May 11 2012 12:00am

Thanks so much for the happy anniversary wishes! Mike and I had a relaxing night at home. We’ve been doing so much running around between Ella’s party, and other things (not to mention it’s Mother’s Day this weekend) so we decided to just chill out. I bought him a local, grass-fed fillet and I picked up some wild salmon for myself. We roasted a ton of veggies with caramelized onions and ate while Munchkin begged us for food and Ella crawled all over us. Romantic, right? We wouldn’t have had it any other way. We have a gift card coming to us from American Express, so we will have a baby-less dinner out soon to celebrate!

Today I have an awesome new workout for you guys! Let me tell you, my shoulders and my core are BURNING from this workout! I filmed the tutorials at the end. I promise, I usually brush my hair. I decided not to clean up for you guys and just get right into it for a 4th round. Do I get points for posting make-up less, knotty, un-brushed hair videos on the internet?

We are only using our interval timer for the warm-up. Some of these exercises are intermediate-advanced, and require you to really focus on proper form (you obviously always should, but even more-so here), so I am going to quality reps, not time (check the videos I give tips for beginners in some). I think sometimes people set their timers and try to go for a certain number, but I want you guys to focus on your form and feeling the burn here!

Warning…there’s lots of planking going on up in here!





Set  your interval timer for 8 rounds of 20 second intervals with 10 seconds rest between. You are doing 2 exercises, 4 times each, alternating between.

{I’m sorry if my voice sounds really low in these videos…let me know if you need me to update my post with any guidelines you are not clear on!}

Scissor Jump Rope:

Burpee Leg Lift:



Perform this workout in a circuit with minimal rest between exercises. You will perform 2-3 sets of each exercise total, depending on your fitness level. Remember, form over repetitions! Always make sure you are cleared for physical activity by your healthcare provider before entering into a new exercise routine.

1. Explosive Plank Man-makers (3 ways)


2. Low to High Plank Press w/ plank hold & leg lift at end

3. Plank Triangle Hop, Thrust & Press:


4. Medicine Ball Roll-Up, Reach & Twist:


5. Balance Ball Roll-Out



Hold a plank on a balance ball with one leg lifted. Try doing 10 seconds per side and repeat as many times as you can. This is really killer after 3 rounds of this workout! My shoulders could barely stand it!!!

Again…try not to judge how badly I need a shower…and a hair brush!


See you all later!

Have a great weekend! It will be my 2nd Mother’s Day! Last year Ella was only days old and I was a complete mess between breastfeeding, post-birth recovery, and everything else. I really look forward to enjoying it this year with my family!

Do you do anything special for Mother’s Day? I think we need to get some new traditions going!

We used to do Race for the Cure, but it became too much getting into the city between that and the Regatta on Kelly Drive.It was never relaxing!

Please let me know if you try this workout and what you think!!!

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