Sexy Shoulders - 10 Minute Outdoor Shoulder Workout

Guys and girls alike want to have sexy shoulders, you look fitter, leaner and longer too – we are instantly drawn to your upper body upon meeting someone –we focus on the eyes, and as a consequence, can see the shoulders in their periphery.

Shaping the shoulders also gives the illusion that your torso is smaller as there is greater difference between where your arms hang and where your core region sits. Finally, it will help you leverage that stick to fend off all those hunting you down for your phone number next time you’re out.

Be sure to choose weights which allow the movements in a controlled, NON swinging manner. If you swing, it means that you aren’t as effectively working your guns, which means you wont see results you want as quickly. Leave your ego behind and pick up weights that allow you to do each rep in a controlled, stable manner.

Be sure to warm up and cool down with basic stretches, rotating lunges and arm swings to activate your muscles before adding additional weight to them.

Move 1: Lateral Raise

Work your lateral deltoids (side of your shoulders) super effectively with this movement. Begin by holding your core strong, knees slightly bent, elbows slightly bent and straight down by your side. Using your shoulder strength for control and stability, bring your arms up so your wrists are at shoulder height. Do not swing! This should take you 2 seconds, hold for 2 seconds once at your arms are level to shoulders, then return to starting position.

Repeat 8-12 times, rest for 1 minute.

Move 2: Single Arm Front Raise

Same same, but different. Isolating your front shoulder muscles moreso than the lateral raise, by doing both of these exercises back to back you have the advantage of targeting a slightly different muscle each time, yet still enhancing the overall strength of this area exceptionally well – carving out that sexy scupted shoulder region you know and love. Begin by holding your core strong, knees slightly bent, knuckles facing forward (like your eyes). In a controlled manner without swinging, bring your arm up so your wrist is at your eye height. Make sure you don’t swing (can’t stress this enough!), control the movement and complete it in a tempo of 2 seconds to raise, hold for 2 seconds at the top, then 4 seconds to return to start position. Swap arms and repeat.

Repeat 8-12 times on each arm, then rest for 1 minute.

Move 3: simultaneous lateral and front raises

Put move 1 and 2 together in one! This is SUPER challenging and will really test you! Performed as instructed as above, alternate between arms going laterally and raising in front of you. As always, be sure not to swing your body to reach shoulder height of both forward / side raises and ensure that your shoulders are keeping the movement smooth, controlled and stable.

Repeat until you’ve done 6 front and 6 side swings on both arms; then rest for 1 minute.

BONUS move: Standing dumbbell shoulder press – standard

Starting with your core being strong and knees slightly bent; have dumbells in your hands, palms upright facing forward and elbows at shoulder height (sounds complicated, isn’t really; just look at the picture). Breathing out on the way up, press the arms up so the dumbbells come slightly closer together at the top of the head. This movement should take 1 second. Hold for 3 seconds, then on the way down, allow 3 seconds.

Repeat for 8-12 reps, then rest for 1 minute.

Push Me Up: 10 Minutes of Push Up Variations for Lean, Strong Arms

Time: 10 minutes
Equipment: You
Results: More exciting than performing the same push up pattern for 10 minutes, these variations of the classic push up challenge your body and underused muscles, like your triceps. Sending your body into major repair mode from muscles that have been sleeping, it's this process that shoots your metabolism sky high - so get to it and see your arms, and body, looking better than ever!

Warm up with some dynamic arm stretches and shoulder rotations.

Olivia Arezzolo 10 minute workouts

Move 1: The classic Push Up.. performed S-L-O-W-L-Y
Start either on your toes or knees, back straight and core switched on. With hands shoulder width apart, lower your chest to the ground at a tempo of 5.....4.....3.....2......1..... then explode back up again to starting position!

Perform for 45 seconds, then rest for 15 seconds.

Olivia Arezzolo 10 minute workouts

Move 2: Get Up! 
Similar to the above standard push up, except this time allow your chest to touch the floor, lift your hands and then push back up to the starting position. Do it at a tempo of 3 seconds on the way down, and 3 seconds on the way up.

Perform for 45 seconds, then rest for 15 seconds.

Move 3: Push Back to Downward Dog
Start in normal push up position, lower down to complete the first push up, and then instead of going straight up to return to normal position, push your body into a downward dog shape. This one is especially great for toning up your shoulders!

Perform for 45 seconds, then rest for 15 seconds.

Move 4: Tricep Push Up
Start in cobra (as above) and then lift your body onto your toes so your legs are floating just inches above the ground. Lower your chest to the ground, tucking your elbows in so they are skirting the sides of your ribs and keeping your legs off the ground (except your feet, of course), Do this at a tempo of 3 on the way down, 1 on the way up.

Perform for 45 seconds, then rest for 15 seconds.

Cool down with some arm rotations / stretches for 1 minute!