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Hiit Bar and Weight Series - Shoulders

October 29, 2014 2 min read

Here is another FUN workout for the Body Rock Hiit Bar and free weight series.  This one focuses primarily on building those boulder shoulders that we all envy! Personally I tend to hate working out my shoulders while I am doing it, but I absolutely LOVE the results. These are some of my favorite (of my least favorite, ha) shoulder exercises that can be done with some free weights and a bar.   Set your timers as follows   -          6 exercises   -          50 seconds INTENSE workout (give it all you got)   -          10 second rest between exercise   -          Repeat a total of two times  

You can find the BodyRock Hiit Bar here:


Shoulder front press Hold the bar bell in front of your shoulder with a more narrow hand position on the Bar (if using our Hiit Bar grip the vertical hold so that your palms are facing in towards each other).  Press bar overhead until your arms are almost locked, return to your starting position and repeat. Shoulders (3 of 28) Shoulders (2 of 28)   Weight Lateral Raise Start with the weights at your sides, palms facing in. Lift the weights slowly out to the side until you reach shoulder level. Return to starting position and repeat. Note – as you can tell in the picture I have a shoulder issue therefore, I start with the weight slightly in front of my body and with a slight arm bend – this is a modification. Additionally you can have your arms slightly bent for the entire move. Listen to your body.  Shoulders (4 of 28) Shoulders (5 of 28) Upright standing row Hold the bar in front of your thighs with your palms facing in towards your body. Keep hand in this position and pull weight up to your shoulders. Return to start and repeat.  Shoulders (26 of 28) Shoulders (27 of 28) Shoulders (28 of 28) Snow angel Start holding weights in front of your legs with palms facing out. Begin to move out to the side (think lateral raise) and continue on to touch them above your head in a “snow angel” shape, keeping arms straight for the entire range of motion. Reverse back down to starting position and repeat.  Shoulders (7 of 28) Shoulders (8 of 28) Shoulders (9 of 28) Shoulders (10 of 28) Shoulders (11 of 28) Shoulders (12 of 28)Shoulders (13 of 28)  Rear delt raise Bend forward at the waist (to the point that you can ensure you keep your back straight/do not sacrifice form) with the weights hanging down to the ground. Lift weights out to the side while maintaining this stance and squeezing the shoulder blades together at the top of the motion and keeping a slight bend in your elbow. Return to starting position and repeat. Shoulders (15 of 28) Shoulders (16 of 28)   Punches Holding weights in each hand, curl hand and bring to just under your chin. Punch one arm to a straight position and pull back. Do the same with other arm. Continue to alternate. Shoulders (21 of 28) Shoulders (22 of 28)

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