SHOULDERS+CARDIO💪🏽🏋🏽‍♀️

Hey Lemon8 fam! 👋 So many of you asked about my current gym routine after catching a glimpse of my workout plan, and I'm excited to share more about my go-to shoulders + cardio session. It's been a game-changer for me, not just for building strength in my upper body but also for boosting my overall fitness and even squeezing in some personal development! Combining shoulder workouts with cardio might seem a bit unconventional to some, but I've found it incredibly efficient. It allows me to hit multiple fitness goals in one session: working on that sculpted upper body while also getting my heart rate up and burning some extra calories. Plus, it keeps my workouts interesting and prevents plateaus. My typical 'SHOULDERS + CARDIO' day usually starts with a good warm-up, dynamic stretches, and light cardio to get the blood flowing. Then, I dive straight into the strength portion. Here’s a breakdown of the exercises I love and how I approach them: First up, Shoulder Press. I usually go for dumbbells, focusing on controlled movements. This is fantastic for overall shoulder development, hitting the anterior and medial deltoids. I aim for 3-4 sets of 8-12 reps, making sure my core is engaged and my form is spot on to prevent any strain on my lower back. Next, I move onto Arnold Press. This exercise is a personal favorite because it hits all three heads of the deltoid muscle, giving you that nice rounded shoulder look. The rotation really adds an extra dimension compared to a standard press. Again, 3-4 sets for 10-15 reps, keeping the movement fluid and intentional. Then comes the EZ Bar Superset. This is where I really feel the burn! I typically superset an EZ bar front raise with an EZ bar upright row (or sometimes an EZ bar bicep curl if I'm feeling it, targeting those smaller muscles that assist in shoulder movements). Supersetting keeps the intensity high and minimizes rest time, which adds to the cardio effect. For these, I focus on higher reps, perhaps 12-15 per exercise, for 3 sets. Finally for shoulders, I tackle Rear Delt Fly. Many people neglect their rear delts, but they’re crucial for balanced shoulder development and posture. I often use lighter dumbbells and focus purely on squeezing those rear delts, imagining I'm trying to pinch a pencil between my shoulder blades. Proper form here is key to avoid engaging your traps too much. I'll do 3 sets of 15-20 reps. After I've exhausted my shoulders (in the best way possible!), I transition to my incline walk for the cardio portion. This is where I get to combine my fitness goals with another daily habit: reading! I set the treadmill to a moderate incline and a brisk pace that keeps my heart rate elevated but still allows me to comfortably hold my business book. It's incredible how many pages you can get through in 30-45 minutes while getting your steps in! It feels like I'm hacking my day, making the most of every minute. This entire routine leaves me feeling strong, energized, and accomplished. It’s perfect for anyone looking to build shoulder strength, improve endurance, and multitask efficiently. Remember to listen to your body, adjust weights and reps as needed, and always prioritize form over heavy lifting. What are your favorite shoulder exercises or ways to sneak in some cardio?