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    Acton Fit Body Boot Camp

    Workout of the Week: Sexy Shoulder Sculptor

    Don’t you want shoulders that SCREAM sexy?

    Today’s workout will get you on track for just that!

    We’ve got curls, planks, “I” raises, “L” raises, and burpees, all designed to tone your shoulders to perfection. There’s also one piece of equipment we’ll be using today that really brings the burn to your shoulders…battle ropes!

    Battle ropes are these long ropes that you can slam, shake, and even whip. The ropes aren’t light, so you’ll need your shoulders to get them off the ground and moving.

    There will also be a few resistance band and dumbbell exercises to add even more kick to this workout!

    Let’s hop into this one! Can’t you feel those new shoulder muscles already?

     

    Fitbody Bootcamp

    Warm Up

    March in Place

    March in Place + Arm Circles Forward

    March in Place + Arm Circles Backward

    Jumping Jacks

     

    Time: 2 minutes

    Repeat: 2x

    Transition Time: 30 seconds

    Time at End of Warm Up: 2:30

     

    Suspension Station

    Primary Movement – Front Raise (“I” Raise)

    Secondary Movement – Narrow Push Ups Squat

     

    Time: 2 minutes, 30 seconds

    Repeat: 3x

    Transition Time: 30 seconds

    Time at End of Station: 5:30

     

    Rope Station

    Primary Movement – Alternating Ripples on Knees

    Secondary Movement – Dynamic Plank (Elbow -> Hand)

     

    Time: 2 minutes, 30 seconds

    Repeat: 3x

    Transition Time: 30 seconds

    Time at End of Station: 8:30

     

    Freestyle Workout

    Curl + Press

    Reverse Plank + Alternating Toe Taps

    “L” Raises

    Burpees

     

    Time: 3 minutes

    Repeat: 3x

    Transition Time: 30 seconds

    Time at End of Workout: 12:00

     

    Group Training

    Plank Hip Twisters (Hip Drop to the Side)

    Alternating Jackknife Sit Ups

     

    Time: 3 minutes

    Repeat: 3x

    Transition Time: 30 seconds

    Time at End of Workout: 15:30

     

    Note: If you don’t have battle ropes, you can just do the “Dynamic Plank” exercise for that station.

    Note: If you don’t have resistance bands, you can use dumbbells instead, but resistance bands are preferred. You can also focus on other exercises that don’t require resistance bands, such as the “Curl + Press”.

    Note: If you don’t have dumbbells, try lifting two items of equal weight that you won’t lose your grip of.

    Written by

    Real People With Real Results

    We guarantee you'll love Fit Body Boot Camp or it's free in the first 30 days