Shoulders & Glutes Workout

cardio workout, total body workout, workout, circuit, HIIT workout

You can do the bulgarian split squats on a smith machine with a step behind you (to place on leg on) or next to a bench while holding dumbbells at your sides. For the step- ups, I keep the same foot on the step while the other leg steps up and down as fast (and safe) as possible. Remember to straighten out your legs during each step-up in order to get the most out of the movement. Have your dumbbells ready to go straight into a shoulder press (I use 15lbs)- it’s important to engage your core here, so if you need to you can perform them seated with a back rest. For 3-way lateral raises, I use 5-8lb dumbbells and switch between going straight out in front, out to the side, and somewhere in the middle of both- 10 reps is a rough estimate, but I alternate between these moves until I feel my shoulders are fatigued. To perform a shoulder push-up, I prefer to perform it on the ground with my hands and feet about 3 ft apart- a more advanced version is to perform them with your feet elevated on a bench.  To emphasize the glutes during the single leg bridge, focus on pushing through your heels and hold it for 3 seconds at the top. I perform the sumo squats with either a dumbbell or kettle bell, with a wide stance and toes pointed slightly outward. For bonus points you can add awkward pulses at the bottom of the movement. From here, grab a weight (I usually use a 25lb barbell weight) and hold it above your head with your arms straight while performing alternating lunges. From here, do a 60 second plank to work your core as well as your shoulders, performing it either on your elbows or hands for a more advanced version. If you want extra resistance on the donkey kicks, you can use an ankle weight if you have one, or use the smith machine bar to add resistance. During the jumping in/out squats, hold a dumbbell to isometrically target your shoulders. The wall sit should be performed with your quads parallel to the floor, and try not to use your arms to compensate. 


Any questions? Ask away!


Amanda

Leave a Comment

Lately on Instagram @strawberrychicxo

  • This outfit is something you can see me wearing all Fall season. Comfy jeggings because I can’t pass on anything pumpkin flavored and stripes that layer under cozy cardigans. Speaking of cardigans, this one and other favorites from my @loft try on haul are 40% off!💕 Linking my picks for your Fall wardrobe in the LIKEtoKNOW.it app. You can also click the link in my bio to get the same details directly from my blog 🍓.
*
*
*
d e t a i l s
cardigan: 40% with code FRIENDS
tee: $12 size up
jeggings: on sale for $18 size down
*
*
*
h a s h t a g s
http://liketk.it/2xNCA #liketkit @liketoknow.it #ltksalealert #loftgirl #loveloft #oldnavystyle #oldnavy #everydaystyle #wardrobeessentials #styleadvice #stylewatch 
#classyandfashionable #womensweardaily #stylefiles #fashionbomb #flyfashiondoll #styleinfluencer #womenwithstyle #coolstyle #dailyoutfit #outfitoftoday #fashion4perfection #instastyles #stylehunter #affordablestyle #ltkunder50 #sweaterweather #falllookbook
  • Found the perfect striped tee to layer under all your Fall vests (on sale for $12 online only). I sized up to a M for the perfect fit. I’ve bought multiple options for this popular button skirt trend and this one is the keeper! It feels way more expensive than it actually is...all the others felt so cheap! Have you picked one up for the season? I’ve been loving skirts this Fall!
*
*
*
s h o p
Screenshot this look to shop it in the LIKEtoKNOW.it app or click the link in my bio to shop it directly from my blog.
*
*
*
h a s h t a g s
#liketkit http://liketk.it/2xMC5 @liketoknow.it #oldnavystyle #oldnavy #affordablestyle #shoptillyoudrop #stylereport #fashiontips #outfitshare #instafashionist #instalookbook #shoptillyoudrop #momentsofchic #whowhatwearing #visualcrush #realoutfit 
#lovethislook #effortlessstyle #wearitloveit 
#everydaystyle #wardrobeessentials #styleadvice #stylewatch 
#classyandfashionable #womensweardaily #stylefiles #fashionbomb 
#flyfashiondoll #styleinfluencer
  • My Monday was made hearing the news about Harry and Meghan, anyone else?! I can’t wait to see how gorgeous their baby will be! This look is something I wear all the time throughout Fall. I buy these long sleeve basics every year and love to layer them under all the cozy things 💕 Here is another look at the @tjmaxx booties from my try on haul yesterday. If you missed it just click the link in my bio- a lot of people had no idea you can actually shop there online!
*
*
*
d e t a i l s
booties: $39 run TTS
white tee: on sale for $12 (size up)
wrap: one size
Jeans: on sale for $22 (size down for a slimming effect)
*
*
*
s h o p
screenshot this photo to shop it instantly in the LIKEtoKNOW.it app (and follow me while your there ☺️) or click the link in my bio to shop it directly from my blog!
*
*
*
h a s h t a g s
http://liketk.it/2xLAb #liketkit @liketoknow.it #loftgirl #loveloft #tjmaxxfinds #maxxinista #tjmaxx #oldnavystyle #styleinfluencer #shoptillyoudrop #ltkunder50 #ltkstyletip #falllookbook #affordablestyle #atlantablogger #sweaterweather #fashionistastyle #fashionislife #stylebook #fallbasics  #instalookbook #shoptillyoudrop #momentsofchic #whowhatwearing #visualcrush #realoutfit 
#lovethislook #effortlessstyle
  • Celebrating two years together today 💕 
@shelbyraephotographs captured these photos for our one year anniversary at the same venue we got married. If you’re contemplating doing an anniversary shoot... I highly recommend it! I went all out and did a DIY floral bouquet (that I held the entire drive worried they would tip over, brought our cake topper hoping it wouldn’t melt in the car, and our vows to re-read to each other. You can see the full recap on Strawberry Chic 🍓(search One Year at the top right corner)
*
*
*
I also wanted to say hi to some of my new friends following along here! I’m an Atlanta fashion blogger/Youtuber and a full time Physical Therapist. I have the best of both worlds getting to help people heal from injuries and also look and feel confident in what they’re wearing! I keep it pretty on the feed but real over in IG stories. I don’t take myself too seriously but I try really hard to 😂 I do have an about me highlight if you want to get to know me a little more and you can also find my blog and YouTube channel by clicking the link in my bio 💕. Feel free to reach out anytime on DMs and have a great start to your week!
  • I am having the best time @hotelatavalon tonight with Tim celebrating our two year Anniversary 💕 I can’t wait to share what we’ve been up to on stories a little later. Also, where have facials been my whole life?? Sunnie @woodhouseavalon taught me so much about my skin today and shared tips I never even thought of that can be causing acne. I’ll definitely be sharing some of my tips with y’all soon on Strawberry Chic if they work for me. I hope y’all are having the best weekend enjoying this Fall weather 💕. Swipe right to see the cutest little bow detail to this sweater.
*
*
*
s h o p
screenshot this look to shop it instantly in the LIKEtoKNOW.it app or click the link in my bio to shop it directly from my blog🍓.
*
*
*
h a s h t a g s
http://liketk.it/2xJS5 #liketkit @liketoknow.it #targetstyle #targetdoesitagain #ltkunder50 #ltkunder100 #oldnavyrockstarjeans #oldnavystyle #everydaystyle #wardrobeessentials #styleadvice #stylewatch 
#classyandfashionable #chicworkchick #womensweardaily #stylefiles #fashionbomb 
#flyfashiondoll #styleinfluencer #womenwithstyle #coolstyle #dailyoutfit #outfitoftoday #fashion4perfection #instastyles #stylehunter #affordablestyle #sweaterweather

Follow Me!