Toned Shoulders & Abs in 30 minutes

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Tone your shoulders and abs in these few exercises.


I started with a warm-up and then moved on to the workout. I did two sets of all the shoulder exercises before moving onto the abs. Then when I moved on to the abs I did two sets as well. At the end of all that I repeated shoulders and abs one more time from top to bottom. I so loved the burn and the strength I feel after last week and now moving to this week I feel so much stronger.

Barbell Overhead Press

Set Up: Sit on a bench, holding a barbell with a shoulder-width overhand grip at chin level or slightly lower [A].

Action: Without locking your elbows, extend your arms overhead [B]. Pause, then slowly lower back to the starting position. Repeat for eight to 10 reps.

Dumbbell Lateral Raise

Set Up: Stand with your feet hip-width apart. Hold a dumbbell in each hand at your sides with your palms facing your thighs [A].

Action: Keeping a slight bend in your elbows, raise the weights up until they are in line with your shoulders [B]. Hold for one count, then slowly return to the starting position. Repeat for 10 to 12 reps.

Dumbbell Upright Row

Set Up: Keeping your back straight, stand with your feet hip-width apart, holding a dumbbell in each hand with palms facing your thighs.

Action: Raise the dumbbells towards your collarbone, keeping your elbows out to the sides and your shoulder blades retracted. Pause, then return to the starting position and repeat for 12 to 15 reps.

Two-In-One Toning
Target Muscles: latissimus dorsi, rhomboids, trapezius, lateral deltoids

Set Up:

Stand with your feet hip-width apart, holding a light to medium dumbbell in each hand. Keeping a slight bend in your knees, hinge forward from your hips until your torso is about 45 degrees to the ground. Extend your arms toward the ground [A].

Action:
As you maintain a straight back, flex your arms to draw the weights up until they reach the sides of your ribcage [B].

STABILITY BALL KNEE TUCK
Target Muscles: rectus abdominis



Set Up: Sit on a stability ball, legs extended in front of you with your feet flat on the ground. Rest your hands on the ball for support.
Action: Lean back slightly from your hips, lifting and extending your right leg at the same time [A].
Pull your right knee toward your chest as you bring your torso forward [B], then reverse the move to return to the starting position.
Complete 12 to 15 reps on your right side, then switch to your left. Do two to three sets with each leg.

TIP: If you can’t keep your balance, place the ball in front of a wall for added stability.

Stability Ball Weighted Crunch


Target Muscles: rectus abdominis (upper portion)

Set Up: Sit on top of a stability ball with knees bent and feet flat on floor, holding a single weight plate with both hands. Slowly lean back and roll yourself down until just your shoulders, back and hips touch the surface of the ball—your head should stay in line with your torso. Press the weight above your chest so that your arms are straight and perpendicular to the floor [A].

Action: Keeping your arms extended above you, slowly curl yourself up until your upper back is off the ball [B]. Slowly lower yourself back down and repeat.

Reps Per Set: 12-15

Standing Torso Rotation

Target Muscles: internal and external obliques

Set Up: Stand with your feet shoulder-width apart, knees soft. Hold the ends of a light dumbbell (five to eight pounds to start) in your hands, extending your arms straight out in front of you at about shoulder height.

Action: Without lifting your feet off the floor, slowly twist to your left as far as possible, keeping your arms straight as you go. Reverse the motion by rotating all the way to your right to complete one rep. Continue to alternate from left to right for the remainder of your set.

Reps Per Set: 12-15 each side

Seated Medicine Ball Knee TZucks

Target Muscles: rectus abdominis (lower portion)

Set Up: Sit on the edge of a weight bench with knees bent and feet flat on the floor. Tuck a small medicine ball (4.4 pounds to start) between your knees and squeeze your legs together to keep it in place. Place your hands along the sides of your butt and grab the edge of the bench for support, then lean back so that your torso is at about a 45-degree angle.

Action: Slowly draw your knees up as close to your chest as possible [A], then extend your legs out in front of you [B]. Repeat.

Reps Per Set: 12-15

Weight Plate Decline Bench Crunch

Target Muscles: rectus abdominis (upper portion)

Set Up: Lie faceup on a decline bench with your feet tucked under the pads at the end. Hold a small weight plate with both hands, arms extended above your chest [A].

Action: Contract your abdominal muscles and curl upward, lifting your head, shoulders and upper back off the bench; make sure your arms point toward the ceiling at all times [B]. Lower your torso back down and repeat.

Reps Per Set: 12-15

Diagonal Medicine Ball Woodchop

Target Muscles: rectus abdominis, transverse abdominis, obliques

Set Up: Stand with your feet wider than shoulder-width apart, holding a medicine ball with your arms straight above your right shoulder as though you are wielding an axe [A].

Action: Contract your abs, bend your knees and rotate your torso to your left, drawing your arms down and across your body, keeping them straight as you move. Stop when the medicine ball reaches the outside of your left calf [B], then reverse the move. Finish the required reps, then switch positions to work your opposite side.

Reps Per Set: 10-12 each side