CrossFit Athlete Libby DiBiase
demonstrates the exercises.

The “Pyramid” workout. My clients know it and loathe it, but they feel totally awesome and hardcore when they finish it. That said, I want to lead with a disclaimer that this is a very grueling training session. We only use this once every few months as a challenge workout. It’s important to understand your own fitness limits, or the limits of your clients, before undertaking this workout. Do not take this one on unless you are healthy.

What Is The Pyramid?

The reason that this training session is so tough is because of the high volume of repetitions. You will complete 20 repetitions of each movement. Then, you will complete 19 repetition of each movement. Then, 18,17,16 and so on until you reach 5 reps of each movement. After you complete that set of 5 reps for each exercise, you are done.

The goal is to finish this workout in the fastest time possible while maintaining perfect technique on every movement. If you have to go a bit slower to achieve that technique, that is completely okay.

Here are the three exercises:
• Jump Squat
• Push Ups
• Kettlebell Swings

The Rules

• You want to select a kettlebell about one bell lighter than you typically swing since your repetitions will be so high.
• Push-ups should be done on the toes for as many as possible. Once form starts to decline and the range of motion decreases, drop to the knees and continue to go deep and stay tight.
• Be sure to fully extend your hips on the jump squats. Do not cut these short just because you have so many repetitions to do.
• You can go in any order of exercises, but be sure to complete each prescribed number of repetitions before moving to the next set.
• Rest when needed but push your pace.
• Set a running time and simply record your time when you complete all the repetitions.
• If you are doing this with a group, simply create a chart and write down what weight everyone used for their kettlebell and what their final time was.

Scaling The Workout For Beginners

As I mentioned above, rest whenever it is needed and the clock will continue to run. If you need to scale this down for a beginner, here is what I recommend:

• Complete 15 to 5 on the pyramid instead of 20 to 5.
• Perform body weight squats instead of jump squats.
• Perform all the push-ups from the knees.

You may use all or some of those modifications, depending on the person. A typical time frame for finishing this workout can range anywhere between 20 and 50 minutes. The best times for my clients are around 20 and 21 minutes and some newer folks finish closer to 50.

Give this workout a try every few months to test yourself and push your limits. Remember that technique is the #1 key. Be sure to leave a comment below if you try it, I’d love to hear how it goes for you.

BUNS & THIGHS SUPERSET

Complete 5 sets of the following two exercises.

Lower Glute/Inner Thigh Squeeze: 20 reps
Weighted Sumo Squat with Heels Elevated: 20 reps

Exercise Descriptions

INNER GLUTE/THIGH SQUEEZE

Get Ready. Set up the abductor/adductor machine as if you were going to do inner thigh work but decrease the leg pad/foot holster width. I position it about a third of the width that I would normally use for inner thigh work. (See demonstration picture). Select a light weight, as going too heavy will strain your knees. I typically use 20 to 40 pounds. Place your knees on the seat, position the leg pads between your calves and ankles, and grab onto the back pad.

Work. With your glutes pressed back and your abdominals tight, squeeze your inner thighs and lower glutes to push the pads together. Keeping the glutes and thighs tight, return to the beginning position and repeat.

WEIGHTED SUMO SQUAT WITH HEELS ELEVATED

Get Ready. Holding a 25-pound plate, get into a wide sumo squat and position 10-pound plates under your heels.

Work. Keeping your torso upright, lower yourself into a deep squat. Think about pushing your glutes back and engaging the same area you targeted with the inner glute/thigh squeeze. Return to the starting position and repeat.

Push Toward Your Best

You must give your best to achieve your best. Close enough on your diet isn’t going to get you to your best. Good enough on your training won’t either. So determine your heart’s desire and invest 100 percent in achieving it. When you do, you will stop striving and start arriving at your goals. Keep pushing— your best is waiting.

Full-body HIIT Program

20 Bicep Curls
15 Burpees
20 Side Lateral Raises
30 Mountain Climbers
15 Heavy Stiff-leg Deadlifts
20 Plyo Push-ups
20 Weighted Stationary Lunges
15 Wide Weighted Jump Squats
Repeat circuit 3 times

Researchers are finding that high-intensity interval training may have greater potential for reducing visceral fat than steady-state exercise (e.g., jogging, cycling).¹ Also, interval training not only burns more calories than continuous aerobics— it also has been shown to burn more calories in much less time!²

Next time you are running short on time, grab this program and GO! You can conquer a great workout in a short time doing HIIT! Stay dedicated and determined and always remember… “The Skye’s the LIMIT!”

Exercise Notes

Plyo Push-up: Start in a push-up position, and lower your chest down to the floor. Reverse the motion by pushing yourself back up, quickly allowing hands to leave the ground. Return to starting position and repeat.

Wide Weighted Jump Squat: Start with a moderate weight, and hold it in front of your chest or wherever is comfortable. Your feet should be just outside of shoulder-width with your head and chest up. Squat partially down and immediately jump back up. Use explosive movements, extending through your hips, knees and ankles. When returning to start position, be sure to absorb the landing through your legs, working your glutes and hamstrings.

References:
1. Heydari M., Freund J., Boutcher S.H. The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males. J Obes. 2012;2012:480467. Epub 2012 Jun 6.
2. Gosselin LE, Kozlowski KF, DeVinney-Boymel L. et al. Metabolic response of different high-intensity aerobic interval exercise protocols. J Strength Cond Res 26(10): 2866-2871, 2012

Keeping up with a clean diet while you travel can be a challenge, especially when you’re without a fridge. In this FIT LIFE episode, Nicole Wilkins shares her approach to dieting on the road. She covers what foods she travels with, what she buys once she arrives to her destination and how she keeps the items cool without a fridge. Check out this video & learn how to travel fit today!

Click to Play with iPad, iPhone or Android

This information is for general purposes only. Always consult your doctor before beginning any training or diet/supplement program.

Premenstrual Syndrome, or PMS, is the result of fluctuating levels of that pesky little female hormone estrogen, which can cause serious shifts in mood and uncontrollable cravings! When estrogen levels fall, so do levels of the neurotransmitter serotonin. And, when serotonin is low, not only does mood decrease, but cravings for carbohydrates, or basically anything that is sweet, goes up! But, that’s not all that happens.

The second hormone that regulates the ovulation cycle is progesterone, which also drops right before your cycle. When this happens, levels of the stress hormone cortisol go up! Cortisol can cause anxiety, sleeplessness, increase blood sugar levels and increase muscle breakdown! Yikes! Even worse, the increase level of blood sugar subsequently can increase the release of insulin, causing more sugar to be stored as fat! And, if that weren’t enough, progesterone also plays a role in water regulation within cells. When progesterone drops, the balance of sodium and potassium is disrupted causing an influx of sodium and water into cells. The result? The bloating and swelling that is commonly associated with PMS.

Despite all these factors, there is a way to ‘outsmart’ PMS, or at least minimize its negative impact. Exercise can have a huge impact on alleviating your symptoms by improving your mood and keeping water weight down, but the foods you choose to eat around your cycle can have a huge impact too! Here are five foods to help you stay in control of your diet, boost mood and banish bloating!

Turkey

Tryptophan is an essential amino that is needed for the production of many neurotransmitters involved in mood, including serotonin and the important sleep hormone melatonin. As more tryptophan enters the brain, more serotonin is synthesised in the brain and mood tends to improve. Carbohydrates, including oatmeal and brown rice, can boost tryptophan. But, if you are on a strict low carbohydrate diet, getting enough tryptophan from these sources can be challenging. Turkey is a good source of tryptophan, but so is chicken or any poultry for that matter. So, up your intake of these particular protein sources for better mood control!

Fatty Fish

If you want to get better control of hormones, your mood and help preserve your lean muscle tissue, fatty fish high in omega-3 polyunsaturated fats is a good way to do so! Omega-3s have also been found to have a positive effect on relieving PMS symptoms. Women who took a 2g dose of Omega-3 had a greater reduction in symptoms than women who took a lower dose. What’s more, it was found that the symptoms were cumulative over the course of 6-months. Fish like wild salmon, mackerel, herring or sardines are good sources of Omega-3, but so are Omega-3 eggs, flax seed, chia seed and walnuts.

Asparagus

This green vegetable offers up a host of healthy benefits when it comes to combating PMS. Asparagus contains asparagine, a natural diuretic which can help reduce excess water retention. It also contains inulin, a fiber that helps promote the growth of friendly gut bacteria. This keeps the digestive system healthy and belly bloat to a minimum. Asparagus is also high in B-vitamins, which can assist in helping regulate energy levels and metabolism.

Beans and Legumes

A diet rich in the B-vitamins thiamine and riboflavin can significantly reduce the symptoms of premenstrual syndrome when obtained from food sources such as beans and legumes. One study showed that symptoms were reduced by as much as 35 percent, when consumed regularly for 2 to 4 years. Beans and legumes are not only packed with B-vitamins, they also offer up fiber and are a slow digesting carbohydrate that can help control cravings and keep hunger subsided!

Greek Yogurt

Calcium is one mineral that many woman do not get enough of, especially if dairy has been eliminated from the diet. But many studies have shown supplementing the diet with calcium, whether from dairy, fortified foods like juices or just tablet form, reduces PMS. Calcium regulates hormones involved in the menstrual cycle. Falling calcium levels give rise to hormones that contribute to symptoms of PMS, including irritable mood and bloating! Despite the positive research, you are probably not going to start eating a lot of milk products or drinking fortified juices anytime soon, but you may want to try a serving of non-fat Greek Yogurt once a day. This dairy product is low in lactose, offers 18 grams to 20 grams of protein and about 220 milligrams of calcium per 6 oz serving.

REFERENCES

Thys-Jacobs S. Micronutrients and the Premenstrual Syndrome: The Case for Calcium
J Am Coll Nutr. 2000. 19(2): 220-227.

Chocano-Bedoya PO, Manson JE. Dietary B vitamin intake and incident premenstrual syndrome. Am J Clin Nutr. 2011. 93(5): 1080-86.

Filho E, et. Al. Essential fatty acids for premenstrual syndrome and their effect on prolactin and total cholesterol levels: a randomized, double blind, placebo-controlled study. Repro Health. 2011. 8: 2.

Photo courtesy of Isaac Hinds of Hardbodynews.com

Every girl wants to look incredible at the gym, beach or just in a beautiful dress. Here are some of my tips for achieving a small waist and awesome abs!

1. Diet is the most important thing for losing body fat and looking lean and tight. Eat the correct amount of protein, carbs and fat for your age, body type and weight.

2. Improve your posture. This is important because simply standing up straight can help you look slimmer.

3. In your workouts, incorporate exercises that activate the abs. For example, when you do push-ups, focus on using the strength from your core. Try to engage your pelvic floor.

4. Incorporate different exercise in your routine— crunches, leg lowers, bicycle exercises, etc. Remember that you have to work both your upper and lower abs.

5. Eat fiber and drink water, because good digestion will help you achieve a small waist and flat abs.

6. The use of cream on a daily basis helps your skin to look amazing. If your goal is to reduce inches and fat, I always recommend using a very good cream to prevent skin damage.

7. Achieving flat abs is 80 percent diet! But a workout routine and proper cardio also help to lean your entire body. You can add 20 minutes in your routine three times per week and you will see results. I recommend intervals— that means short but high intensity!

I recommend doing abs no more than three times per week. There are no big secrets— just consistency and discipline! Do your abs, enjoy your workout and laugh! Laughing also activates all your ab muscles.

Perform 4 Rounds.
No rest between exercises. Minimize rest between sets.

30 seconds Lateral Single-leg Jumps
30 seconds Band Rows
30 seconds High Knees
30 seconds Wide-grip Pulldowns
30 seconds Dumbbell or Kettlebell Swings
30 seconds Football Drill
30 seconds Plank
30 seconds Mountain Climbers
30 seconds Superman

Exercise Notes:

Lateral Single-leg Jumps – Begin with feet together. Jump laterally, pushing off with left foot and land on right foot. Then jump off the right foot and land on the left. Repeat as fast as you can!

Band Rows – Wrap a resistance band around a sturdy pole. Alternate a rowing action, pulling your arm straight back and keeping your elbow close. Squeeze in the back position before releasing.

High Knee Runs – Quickly run in place bringing your knees towards your chest.

Football Drill – Get into a squat position and run in place as fast as you can, keeping your feet low to the ground.

Mountain Climbers – Get in the plank position. Bring one leg forward under your chest while the other leg is extended and then switch. Continue alternating. Go as fast as you can while keeping your body and abs tight.

Superman – Lie facedown on a mat with arms extended straight overhead. From this position, simultaneously lift your arms and legs up toward the ceiling as high as you can, as though you were flying like Superman. Hold for a second and come back down. Repeat.

There’s no better motivation than swimsuit season to get your body in gear. Sure, a fabulous pedicure and spray tan can work wonders, but there’s not much you can do to conceal bulges or jiggles once you’re wearing that itsy-bitsy bikini.

The good news is you can still fast track to get your body in peak fat-burning condition. By combining the right foods and beverages and amplifying your workouts, your bod will be in head-turning shape, all summer long. Follow these simple steps to help achieve the sexy summer you!

Be sure to check out the first 50 tips in Part 1!

Snack Time

51. Scan the ingredient list for preservatives. If it has too many words you can’t pronounce, put it back.
52. Substitute 100-calorie cookie snack packs with nutrient-dense fruits and veggies, or small servings of protein-rich foods.
53. Stock up on low-fat cheese sticks for flavor and texture satisfaction with a fraction of the fat.
54. Cherry tomatoes are a delicious summer snack to keep on hand at all times. Five of these little gems contain 1 gram of fiber and fewer than 20 calories.
55. Surround yourself with healthy snacks. If a craving hits, you can only make a good choice.

Cooking Tips

56. Cook with liquids (such as stock, 100 percent juice, vinegar or water) instead of oil.
57. Pick up a spray mister at the drug store and fill it with your favorite cooking oil. It only releases a miserly portion of calorie-loaded oil.
58. Buy a scale and measuring cups. It will help you determine serving sizes.
59. Invest in nonstick pans; they’re the perfect cooking tool and require little-to-no oil.
60. Stock up on healthy condiments; good choices include ketchup and barbecue sauces sweetened without sugar, mustards, flavored vinegars, salsas and infused oils.
61. Have cut veggies and fruits refrigerated in storage containers, ready for the next meal or when you need a snack to go.
62. Grilling adds a rich, smoky taste without adding fat to your cooking.
63. Brush your grilled foods with a small amount of your favorite vinaigrette for zippy flavor.
64. Chicken’s not the only thing to throw on the barbecue; try turkey, fish and veggies. Make enough to create a tasty chopped salad for tomorrow’s lunch.
65. Kabobs are great. Cut veggies such as peppers, eggplant or zucchini in even-sized pieces and thread them on skewers with cherry tomatoes or mushrooms before popping them on the grill.
66. Grill dessert! When the flames die down to low, add raw fruit to the grill. Overly ripe fruit will stick and burn.
67. When cooking, double up and make a big batch; put extras in storage containers to pull out when you’re famished.
68. Go herbal— herbs and spices add depth and flavor without added fats or oil.

Explore Exercise Options

69. Find a trainer, dance class or a sport that you really LOVE and it will be easy to stick with it.
70. Mix fruits with a glass of 100 percent grapefruit juice for a healthy smoothie that boosts your energy and revitalizes your body before working out.
71. Find a friend to share your workout time. You can motivate each other when either of you feels like taking the day off.
72. Love to lunge! This move can be done in many different ways, but one thing is for sure: it helps create a great bikini butt.
73. Cutting calories alone does not work— you must exercise.
74. Tight abs can be achieved through movements that involve twisting and bending.
75. Hula-Hooping is a fun way to tighten abs while listening to your favorite music.
76. Skipping rope for 15 minutes burns about 175 calories.
77. Take the stairs— every 10 minutes of stair climbing burns about 110 calories. It all adds up.
78. Push-ups can be done anywhere and yield priceless results.
79. Spin classes are a fun way to burn calories while slimming your buns and thighs.
80. Running, power walking and climbing stairs are the fast track to a small bikini bottom.
81. Swimming the backstroke can work wonders to tone and firm your arms.
82. Track your weekly waist measurement as well as your weight. Even if the scale doesn’t move, your waistline may be melting.
83. Teach your niece or nephew how to play tennis.
84. Mix up your cardio routines. Switch from everyday machines such as the treadmill or StairMaster to one that you’ve never used at the same intensity.
85. Tango fever! Sign up for a weekly dance class to whirl away stress while spinning off excess calories.
86. Love your laps! One hour of swimming burns off 500 calories!
87. Pump iron— be sure to include some weight training in your exercise routine. It builds muscle and muscle burns more calories than fat.
88. Play volleyball on the beach this summer.
89. Park your car at the far end of the parking lot to add a little exercise to your day.
90. Whether you’re watching television or talking on the phone— stand up! It burns more calories than sitting and every calorie counts!
91. Be intense— short periods of high-intensity exercise burns a lot of calories.
92. Have a favorite TV show? Watch it on a stationary bike or treadmill.
93. Add intervals to your workouts. Reaching medium- to high-intensity intervals throughout your cardio routine increases your body’s fat-burning potential.
94. Instead of sunbathing on your vacation, get active! Plan a biking or hiking trip this year.
95. Sweat out your toxins in a yoga class.

Emotions and Rest

96. Barbecues and family picnics are full of tempting foods. Have a snack or work out before you go.
97. If you do overindulge, don’t beat yourself up. The next day, jump back in the game. Eat less, work out more— or both!
98. When nighttime hunger strikes, distract yourself until the temptation subsides by exercising, reading or taking a bath.
99. Get plenty of sleep; it’s easier to overeat when you’re tired. Caffeine, sugar and simple carbs are the worst choices for a pick-me-up.
100. Avoid boredom or stress, which lead to mindless eating.

Cheryl Forberg, RD is a professional chef and the nutritionist for NBC’s “The Biggest Loser” fitness reality show. She is the founder of Napa Valley Table, a healthy dining program in Napa, California. For more tips and recipes, visit her website at www.cherylforberg.com.

Margaret at one of her first races! (2010)

In an industry full of options, picking your first obstacle course race or mud run can be a daunting challenge. Do you pick the hardcore race, the fun untimed run, the themed race/run? Which distance should you choose? The answer for each person may differ and will depend on your fitness level and your expectations. However, there are a few things that can help you weigh your options when choosing your first event.

To Race or Run

A couple weeks ago, we went over a few of the key differences between a race and a run. The first decision you need to make is whether you are looking to put yourself up against a clock or if you want a less competitive environment. Both options will give you the experience of obstacles and a chance for you to personally push yourself. Many love the adventure of it all sans the clock while others like that added incentive.

Location

Events are popping up all over the country and world in the burgeoning sport. Depending on your location, there may be dozens of races around you or there may be just one or two a couple hours away. Decide how far you are willing to travel to an event. And, if you have to travel far, look for others in your area with which you can travel and, possibly, race. Travel buddies can make the whole weekend that much more fun!

Distance

The majority of races and runs are a 5K distance (3.1 miles), but as the sport continues to grow, more and more options are entering into the market. Today, there’s everything from a 5K up to 70K and also 24-hour races. Even if you are an accomplished runner, starting out at a race or run that is a 5K is smart. Obstacle course races and mud runs tax your body in ways that pure running, especially road running, never will. Each race is a full-body workout. Even accomplished runners will find that they are sore in new places the day after an event. So, stick with a 5K for your first race so you can figure out what the sport is about, and then look into the longer races.

Start Time

Mud runs and obstacle course races are unlike many traditional races that have one set mass start. OCR’s and mud runs often have staggered starts throughout the day. If it is a race, there tends to be a competitive heat in the morning—this is the most serious of racers who are often competing for prizes and sometimes money. It is recommended to not start in this heat for your first event, unless you plan to be competitive. Otherwise, leave those heats for your second or third race, and stick to one of the open heats.

A good rule of thumb is the earlier in the day that you start, the less backup you will find at obstacles. Many events now have 10,000 or more people competing in a day, so backups can happen. If you don’t want to get stuck behind people, choose an earlier heat. You may also want to choose an earlier heat if you think it will take you a long time to finish the run/race. If you do not care about waiting and are there more for the social aspect, an afternoon heat could be your best bet. No matter what time of day you go, you will have a blast and meet new people along the way!

With these four tips in mind, you will find yourself having a much better experience on race day knowing that you picked the right event for you. One of my favorite races/runs to recommend to new people is the Warrior Dash. It is a hybrid of a race and a fun run, as they have overall awards and age group awards at the end of the day AND encourage people to run in costume and more. They have a great social atmosphere, and their choices are geared towards beginner racers. Once you get a taste for the sport, you can then take on the Reebok Spartan Race, Superhero Scramble, Tough Mudder and other longer more challenging events!

That’s the dirt for this week. Next week, we talk about injuries and how to avoid them in training and racing.

Besides creating that hourglass shape, developed shoulders complement our wardrobe. A little definition and roundness goes a long way to amp up our favorite shoulder-baring garb, especially during the summer when we’re sporting bikinis and tank tops!

So, if you want that hourglass physique and divine deltoids for summer, you need the FitnessRx for Women “Sexy Shoulder” Workout. This muscle-building and toning program will sculpt gorgeous, sleek shoulders— perfect for all your favorite tank top, strappy and strapless looks!

Defining the Delt

The focus of this workout is developing the deltoids— the triangular muscle covering the shoulder joint. The deltoid is compromised of three heads: the anterior (front delt), the medial (side delt) and the posterior (rear delt). Together, these muscles rotate and lift the arm, making everyday activities, like picking up your pup, possible.

To sculpt sexy shoulders, it’s critical to develop all three heads of the muscle. Doing so will help you achieve those sexy, round shoulders, which are a universal sign of fitness. Conversely, if all the heads are not developed, you can look flat from one or more angles.

In addition to creating a balanced appearance, strengthening all three heads is essential for injury prevention. Since all the shoulder muscles work together, when one is under or overdeveloped, you leave yourself vulnerable to shoulder injury as well as discomfort in adjoining muscles like the back and neck.

What to Expect

This “Sexy Shoulder” workout was designed to develop each deltoid muscle, so you can enjoy sleek, round and injury-free shoulders.

In the initial straight sets, you will work on building your strength and muscle. So, make sure to lift as heavy as you can while still being safe and completing all the reps.

Finish the resistance workout with the “Get Pumped Tri-Set.” In this shoulder-burning set, perform the exercises with lighter weights and a more brisk pace.

If you have anything left in the tank, give the “Get High Definition” fat-blasting, shoulder-defining set a try. It’s a tough way to end a hard shoulder workout, but it’s better than getting on the treadmill… again.

Exercise Descriptions
Click the exercise for a video demonstration.

Seated Dumbbell Shoulder Presses
Get Set: Sit on bench with back pressing against the back pad. Firmly plant feet on the floor. Hold dumbbells at shoulder height with elbows out to the sides and palms facing forward.

Work: Lift the dumbbells straight up until they almost touch and your arms are just short of straight. Lower dumbbells and repeat.

Tip: Don’t lock out the elbow in the top position, as this transfers work to the triceps.

One-Arm Leaning Lateral Raises
Get Set: Grab onto a bench or other stable structure and lean away toward the working arm. Hold that position throughout the set.

Work: Lift the dumbbell up slightly higher than your shoulders with a slight bend in the elbow. Lower the weight slowly and repeat.

Tip: To get the most from this exercise, don’t let momentum take over. Perform this exercise in a slow, controlled motion, starting each rep from a dead stop rather than swinging the weight.

A leaning lateral raise gives you a little more range of motion to work and isolate your middle deltoid.

Cable Front Raises
Get Set: Set the cable pulley at the lowest setting with a bar attached. Straddle the cable and hold onto the bar with hands positioned narrower than shoulder width.

Work: Keeping arms just short of straight with your shoulders and traps pressed down, lift the bar slightly above eye level. Lower weight slowly.

Tip: It’s easy to quickly release the weight and lose tension in the front delt, so be sure to control the negative by taking two to three seconds to lower the weight.

Rear Deltoid Cable Rows
Get Set: Set the cable pulley about shoulder height with a rope attached. Take a few steps back to get tension in the pulley. Set feet in a shallow lunge position.
Work: Pull elbows back and slightly up, thinking about initiating the exercise with the rear deltoid and not the hands. Slowly release the weight, keeping body stable.

Tip: To keep this exercise out of your trapezius muscle and in your deltoid, keep your neck relaxed and your shoulders pressed down.

Switch it up: This exercise can also be performed seated on a bench.

Seated Top-Hold Dumbbell Presses
Get Set: Sit on bench and hold dumbbells at shoulder height with elbows out to the sides and palms facing forward.

Work: Lift one dumbbell straight up and hold it. Then, lift the other arm. Once the second arm reaches the top position, lower the first arm. Continue this alternating press with a brisk but controlled pace until all reps are complete.

Tip: Don’t lock out the elbow in the top position, as this transfers work to the triceps.

Seated Side/Front Raises
Get Set: Sit on a bench with your feet extending out in front and your torso erect.

Work: Complete a side lateral raise and then a front raise. That is one rep. When performing the front raise, make sure the dumbbells pass in front of your face rather than out to the side.

Tip: You will need a lighter weight than what you usually use for lateral or front raises, as sitting on the bench with the feet extending minimizes momentum, making the movement more difficult.

Seated Bent-Over Lateral Raises
Get Set: Sit on the end of a bench, knees together and take a dumbbell in each hand. Bend forward from the waist and bring dumbbells to the sides of your legs with your palms facing in.

Work: Maintaining the bent-over position, lift the dumbbells out to the side until the weights are in line with your shoulders. Slowly lower the weights and repeat.

Tip: To keep the work in your rear delts, think about keeping the hands wide and lifting the weights straight out to the side. Don’t let the weights shift back behind your shoulders,
as this transfers the work to your trapezius muscle.

Stability Ball Push-ups
Get Set: Begin with your hips on the ball, hands on the floor and feet stretched out straight behind you. Walk hands out a bit so that the ball is positioned either below the thighs or, to make it more difficult, below the ankles. Place hands on floor in line with shoulders.

Work: Lower body by bending elbows, bringing the chest as close to the floor as possible. Make sure to keep head, torso and legs aligned and tight. Straighten arms to complete rep.

Variation: If the stability ball push-up is too challenging, try kneeling push-ups on the floor or a plank hold for 30 seconds (with or without a stability ball).

Mountain Climbers
Get Set: Get in a plank position with hands slightly wider than shoulder width.

Work: While maintaining upper body position, bring one knee up to the chest while touching toe to the ground. Switch legs. Continue alternating legs briskly— the faster the speed, the greater the intensity.

Jump Rope
Get Set: Grab a rope and get in an open space.

Work: Jump 1 to 2 inches off the floor— just enough space for the rope to pass under the balls of the feet. Keep elbows at sides and slightly above the waistline while you turn the rope.

Tip: Having the correct jump rope length will make getting into a good rhythm easier. An easy test to find the right length: When you put the rope under your feet and lift the ends, the handles should reach your sternum.

Training Don’ts

Maximize your shoulder training by avoiding these common shoulder-training mistakes.

DON’T SHRUG. When performing shoulder presses or raises, it’s easy to tense your traps and neck. Doing so takes the tension out of the deltoid and can strain the neck in the process.

DON’T GO THUMBS UP. Think about keeping your pinkies, rather than your thumbs, high in your shoulder presses to increase tension in the deltoids.

DON’T GET OUT OF LINE. When performing lateral raises, don’t lead with your elbows or hands. Rather, keep them in line for maximum deltoid engagement.

DON’T LOCK IT OUT. When performing shoulder presses, don’t lock out the elbow at the top of the exercise, as it transfers the work to the triceps.

DON’T SWING. Avoid swinging the weight when performing raises. Instead, move the weights in a strong, but controlled movement.

DON’T SQUAT. Save the squats for leg day. When training shoulders, eliminate the squatting, bending and rocking to help you move the weight. If you are struggling to complete your reps, consider decreasing the weight or asking for a spot.

Jaime’s Favorite Sexy Body Supplement

My favorite supplement for sculpting sexy shoulders, or any other muscle for that matter, is branched-chain amino acids (BCAAs). Amino acids are the building blocks of protein and, when taken in proper dosage, are clinically proven to help muscular endurance, delay fatigue and speed up recovery. Said another way, BCAAs allow you to train harder for longer, which affords you more fat-burning… more muscle-building… more results. That’s what we all want, right?

While there are numerous BCAA products on the market, my favorite is Aminolast by Gaspari Nutrition. In addition to providing a potent dose (10 g) of high quality BCAAs, Aminolast is loaded with electrolytes to keep you hydrated, features Ammoject technology to expel fatigue-causing waste from your muscles, is stimulant-free and tastes great. (I highly recommend the watermelon flavor.) Try drinking it while you train— you’ll notice the difference.

Click here for more of my favorite sexy shoulder supplements to train harder and longer!

Show it Off

The next time you slip into that sexy tank or strapless dress, make those shoulders pop with gorgeous, glowing skin!

EXFOLIATE. Rid your skin of dry skin cells and reveal smooth glowing skin by exfoliating regularly. You can purchase a scrub just about anywhere, but beware of scrubs with harsh chemicals that can dry out your skin. You can make your own scrub at home with ½ cup of sugar mixed with enough cold-pressed olive oil to dampen the mixture.

SELF-TAN. Get sun-kissed without sunburns or tanning beds by using self-tanners. Try Pro Tan’s Sunny Day for a natural-looking overnight solution or St. Tropez’s Bronzing Mousse for an immediate, streak-free glow.

MOISTURIZE. Moisturizers with natural oils will soften your skin and give it a sexy sheen. Try The Body Shop’s Mango Body Butter or Bella Lucce Tahitian Body Glaze. Or keep it simple by mixing a few drops of natural oil with your favorite body lotion.

HIGHLIGHT. For those special nights out on the town, draw attention to your shoulders and décollete by adding luminosity and shimmer. Try Studio Cara’s Skinshimmer product in Inca for that perfect bronze glimmer or Atlantis for a pearlescent glow.