Good morning! It’s a dreary day in Ocala so far and if the forecast is any indication, the rain isn’t going to dissipate anytime soon. I think that means I should crawl back into bed, snuggle under the covers and spend a few hours with my latest library book. (I’m still making my way through After Her.) But I guess that work thing is kind of important, huh?
Workout
Before the rain arrived, Ryan and I headed to the gym at 5 a.m.
On the agenda for today was this sweaty shoulder workout:
I focused on heavier weights during the shoulder strength exercises and paired them with some heart rate elevating cardio bursts and core exercises. I loved this format!
Links to demos of some of the exercises:
- Bench hopovers
- Mac raises <—A BodyPump favorite of mine!
- Bench taps
I am already psyched to put together a similarly formatted bicep + tricep workout to complete later this week.
Breakfast
Breakfast this morning was cold and refreshing.
A smoothie!
Into the blender went:
- Blueberry Greek yogurt
- Frozen cherries
- Frozen strawberries
- Almond butter
- Almond milk
That’ll do the trick.
Now it’s time to boogie! Gotta do that work thang…
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Oh my gosh – that smoothie looks perfect for this semi-warm day in O-town. I LOVE adding frozen cherries to my smoothie. It’s impossible for it to taste bad when they are involved.
And I’ve been looking for a shoulder workout (sick of the Nike Training Club app finally!), so this is perfect for the weight lifting portion of my workout.
Thanks for sharing 🙂
I am still waiting for the day when I get sick of the NTC app!
I just barely started using the NTC, and I’m loving it so far! Thanks for the recommendation!
I’m so excited for smoothie weather! It’s been cold in Omaha for way too long!
Now that it’s actually starting to feel like Spring around here (bah, Canadian weather) I’ve been loving smoothies for breakfast or for snacks! I’ve never tried a berry-based one – I usually use banana. But since i’m out of frozen bananas right now and can’t seem to let them ripen enough to freeze…I’ll have to try berries instead 😉
I hear you , Sam — it’s definitely not smoothie weather here in Ottawa yet, but it has to get warmer soon, right? Right??? 🙂
This sounds like a killer workout! What kind of weight do you suggest using?
Love this one! If my shoulders weren’t in agony from kettlebells yesterday I’d consider it tomorrow! Totally pinning!
That smoothie looks so thick and creamy! Mine never look that good! I like the addition of frozen cherries and almond butter perfect for spring time!
Did you go in with a plan and this workout written down? I feel like I’d forget the sequence if I didn’t have it in front of me. Good combinations. Thanks for sharing:)
Love the look of that workout! I like working shoulders best, but get bored of shoulder presses! This should shake things up a bit 😉
Love this! My shoulders need a good workout!! I always forget to work on my arms!
Yumm! I love putting cherries in a smoothie!
I love pairing a good weights exercise with some cardio bursts. THis looks awesome! The clean & press is one of my faves 🙂
Love the color of the smoothie! Great workout as well this morning 🙂 Going to need to try it out!
This workout looks amazing! I can’t wait to try it. I love your circuit style workouts. I always feel like I get such a good workout and am never bored so I can keep pushing hard.
your smoothies always look SO delicious and refreshing. i need to break out my blender and make one, especially since it’s going to be in the high 80’s/low 90’s here this week (los angeles)!
Your shoulder workout looks awesome. I can’t wait to try it! Definitely looking forward to a biceps-triceps workout too. My arms always benefit from tricep work. 🙂
I love mac raises from body pump. One of my favorite moves too!
That smoothie looks so refreshing and full of antioxidants – yummy!
I really need to focus more on building my arm strength!
I’m having a shake for lunch and I’ve literally been thinking about it since last night!!!
I’ve been reading your blog for years, and yet it still amazes me that you can get to the gym at 5am. What time do you guys go to sleep, if you don’t mind me asking? I know going to bed early is key to rising earlier in the morning.
I have become a smoothie fanatic with the warmer weather we have been having. I just can’t get enough of my favorite banana and kale smoothie. It really does “do the trick”. Love the workout format too. I love incorporating high intensity cardio with my weight lifting.
Hi Julie,
thank you for this post. Me and my wife Becky are going to the gym at least 3 times a week. We were looking out for a good shoulder training since last month. This one sound suitable for us.
Greets Jerald
I’ll take rainy, slightly chilly weather over snowy, windy weather any day.
Hey I stumbled over your blog whilst looking for workout inspiration for my weekly training seshion with a group of singers. I find your short and clear articles really helpful.
Keep it up
Related to fitness….but not… lol, Julie, I see you have also read http://www.sweettoothsweetlife.com fitness blog and I was wondering if I’m crazy or you too have noticed that her husband and yours look a bit alike (In Courtney’s “My Story-who is who-hubby pic”)? Awwwww 🙂
I really need to start getting more smoothies in! I think since the weather hasn’t warmed up here quite yet I have been hesitant to make them – read for SPRING weather!
MAC raises are one of my favorites too! They are killer when your hold them up and rotate to the other side and back before lowering!
Love this yummy smoothie recipe! The weather down here in Boca sounds like the same as Ocala!
Yes, another smoothie recipe!
Pinned the workout to do sometime this week! Looks really fun
I have been loving smoothies lately!! Spring is definitely here!
Thank you for posting this workout today! I am traveling for work and pinned it when I saw it posted. Got into my hotel tonight and headed to the tiny gym (seriously like 7 x 10 feet with a few cardio machines and free weights). I ran on the treadmill for 30 mins and then did 2 repeats of each of the circuits. It was a great workout and SO helped me from being bored!!!
Hi Julie! I was just wondering where you got that super cute mason type jar that you had your breakfast in?! I love it 🙂
Hobby Lobby!
Box jumps…always amazing! I like to combine my box jumps and overhead dumbbell rises on shoulders day for a little something extra to 🙂
Thanks for sharing!
I order to alternate cardio bursts with lifting, too! Lately I’ve been jump roping or I do heavy weight with light reps then switch to light weight hit amrap. Crazy fun! P.s. Crawling back into bed sounds so good and it never happens for me anymore! Mommy problems!
Amazing time well spent. Rainy days could totally ruin my time, so lately I’m investing with applications on my phone just to check what weather will I be expecting tomorrow so that any outdoor activities that I supposedly want to do will not be compromised. As for the work-out, I definitely need some time to jot down the sequence on how my gym trainer used to demonstrate before. But I could use a little help guys, if you are open to give me some list of exercise where I can promote good shape on thigh and legs. 😉
Interesting smoothie combo!