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Beautiful Shoulders are not difficult to come by with this mini workout. However, what is more important, is keeping the shoulder joint healthy, and this workout will support shoulder health and strength and provide a wonderful result for all your hard work.   

Recommend doing this workout 2-3 times per week. Use light hand weights, 3-5 lbs in each hand. 6-10 reps for each of the seven exercises.

Join me from Hawaii as I show you how to target. We complete specific exercises for the chest, triceps, and posterior shoulders with reverse flies.  

Hip and Glute work with this specific workout.  Using the wide hip band, you can get loads of isolated work done in the right area!  

Clock Stretch Movement: Stand alongside a doorway or wall. Extend your right arm and put your right hand on the edge of the door frame slightly below shoulder level, palm facing forward and touching the door frame. Keep your shoulders down and back. Slowly turn your body to the left, away from the door frame, until you feel the stretch in your chest and shoulder. Hold 10 to 30 seconds. Return to the starting position. Repeat three to four times, then repeat on the opposite side. See video.  

Behind the backstretch, use a towel or yoga strap. Movement: Stand up straight with your feet hip-width apart and your hands by your sides. Place the back of your right hand against the small of your back at your waist. Your fingers should be pointing up. Toss a towel or yoga strap over your opposite shoulder and grab hold with your right hand. Slowly slide your right hand farther up your back as high as possible, gently pulling the strap upward to encourage a gentle stretch. Hold 10 to 30 seconds. Repeat three to four times, then repeat with your left hand. See video.  

Shoulder Retraction Push-ups This exercise should be pain-free. If you find it challenging to do this on the floor, try a raised surface like your kitchen counter. Movement: In a high plank position, with straight arms, lower your shoulders and away from your ears. Push your shoulder blades up towards the ceiling or sky and then return by focusing on squeezing the shoulder blades together toward your spine. The arms remain straight through the entire exercise. The hips and core do remain motionless. The movement is dialed in to just the shoulders and shoulder blades. See video.  

Side Lying or Standing External Rotation This is a great exercise to improve your shoulder stability. The rotator cuff muscles targeted in this exercise are essential to performing other significant shoulder movements. Movement:  Lie on your side with your elbow tucked into your waist, grab a lightweight, and bring your arm up to the side while keeping your elbow stuck to your waist area. Using a towel, as illustrated, can be helpful to cue yourself to hold onto your elbow. Shoot for 6-8 reps of this exercise to improve rotator cuff strength. See video.

Three simple and effective posture exercises for you. These sweet and simple exercises performed on a 36” foam roller will be sure to build and maintain good posture, strength, flexibility, and mobility through your thoracic spine. Complete these 2-4 times per week and keep them in your maintenance program.   These are a great respite for long hours at a desk or computer. Keep the foam roller close by and hop on down for 6 minutes to relieve your spine and increase your flexibility and mobility.

TRX Basics 2 

Equipment: TRX Suspension Straps  

Workout - 10 reps each exercise; complete 2-3 rounds depending on time. One round may take you approximately 10 minutes. 

For this scorching full-length workout, you will need -  Mat, Wide Resistance Band, and dumbbells (optional).

This is your awesome Total Body workout with lots of core. The only equipment you need is a mat and 1 or 2 dumbbells. I have designed this workout using a timer. Most sets are one minute in length. However, it would be simple to use reps. I will use 15-20 reps for each exercise if a timer is not your jam.  

This video shows you my favorite series of upper body exercises for pretty shoulders.  This I can be done on or off of the BOSU, but why not add balance to your workout?  Beginners can do this 8-10 reps for two sets.   Experienced people can increase reps and sets and weight. 

This total body workout will leave you feeling great when up finish. All you need is a pair of dumbbells and a mat. You will be shown the exercises and use your own timer to complete the rounds. 

Foam rolling and more because you asked! 

Gentle First Steps For Hips 

 Shoulders are the apex of the upper body.  What more do we want than love to the area so we just plain feel better.  Here you go.... The answer! 

 Stretching hamstrings, calves, glutes, thoracic spine, and lower back. Kelly takes you through a great program. You will feel amazing when you are done with this stretching series.