Body Beast Progress Day 15 Build: Shoulders

Woooweee! I just wrapped up Day 15 of Body Beast and I am BEAT! Build: Shoulders

Please don't ask me to raise my arms above my head haha The workout is about 38 minutes long and focusing on creating perfect deltoids (fyi deltoid muscle is the muscle forming the rounded contour of the shoulder, thanks wikipedia!) 


On to the workout: 
BUILD:Shoulders leverages single sets, super sets and a killer giant set of a broad range of shoulder movements. Exercises include dumbbell shoulder press, lateral raise, upright row, EZ bar underhand press, front raise series, rear delt raise, dumbbell shrug, dumbbell scap trap, six way shoulder raise and you finish up with Ab tuck & rolls.

The limited breaks within sets keeps your muscles engaged and heart rate elevated. The workout took me about 55 minutes instead of 38 because I needed to pause to change out my weights....and quite honestly because I needed a break! haha

Everyone has been asking me if I've seen results yet. Here's the deal, physically I haven't seen much change (although I felt the same way when I was doing P90X. It wasn't until I compared pictures that I saw the changes). BUT I have gotten a LOT stronger! 

I'm seeing a lot of improvement in my form and the amount I can lift! Booyahhhh!! Check this out! The highlighted areas are where I improved!

Standing Dumbbell raises takes the Gold- I went from 5-10 lbs up to 25-35!

This is exactly why it's so important to track your progress! If you need the Body Beast worksheets, here is the link to Download them. 

Tracking can be a little tedious but you strive to improve your numbers and you feel like a total Bad ace when you dominate!

Sweaty mess!!

I'm going to blog about each of the workouts...but I will say...much to my surprise...I am LOVING this workout! I was intimidated at first because it's aimed at men- but Sagi is unintentionally hilarious which is entertaining enough to distract me from the fact that we are working out lol

Sagi hassles the other guys in the workout- "Did your mommy write you a permission slip?" "Is that all Barbie?!" 

But, he is really right there working with you...pushing you...he even urges you to continue and work on your form even if you need to drop the weights and continue with just the movement. Very encouraging! 

Since I'm so beat...I didn't want to mess around with dinner. Sooo why not throw everything in a pan in the oven!

Chicken Broccoli Casserole

1 to 2 lbs. chicken breasts

• 1 package of frozen broccoli 
• Soup (chicken or I used Miso because that's all I have)
• 2 cups uncooked instant brown rice
• Aluminum foil

Preheat oven to 375. 

Wash  chicken under cold running water. Pat the chicken dry with a paper towel & place it on a cutting board. Use a sharp knife to cut the chicken breasts into small cubes and throw in roasting pan or pyrex dish.

Add your frozen broccoli in with the chicken and pour the soup over  it. Mix in 1/2 cup of hot water and the rice and stir well until creamy.

Cover the roasting pan with aluminum foil and place the pan in the oven. Cook the dish for an hour.

Butt workout and Accountability!

I take progress pics ALL of the time because sometimes I can't figure out if my mind is playing tricks on me. Just got back from Atlantis last week where i literally ate everything in site lol. I thought I gained 10 lbs in 4 days!!!

So I snapped a couple quick pics because I am going to be starting the Chalean Extreme/ Turbo Fire Hybrid Schedule on Monday!!! Gotta get ready for Vegas in June and lots of pool side fun this summer!

Please ignore my messy bed and crap everywhere lol

Ok I at least fixed the blankets lol I hope Im not the only one with a mess room!

Need a good quick workout for your butt? Only have 20 minutes? Try this!

Elvis Plié

Works core, hips, glutes, hamstrings, quads, and calves

Grab a 15- to 20-pound body bar with your hands wider than shoulder-width apart. Rest the bar across your shoulder blades and position your legs wider than shoulder-width apart with your toes turned out. Squat until your thighs are parallel to the floor (A). Rotate your entire body 90 degrees to the left 

(B). Return to center, stand, and squat again, this time rotating to the right. That’s one rep. Do two sets of 12 to 15, resting for 30 seconds between sets. 

Front Lunge Push-off
Works core, glutes, hamstrings, quads, and calves


Grab a pair of 10- to 15-pound dumbbells and stand with your feet 
together and your arms at your sides. Leading first with your left foot, lunge 
forward and lower your hips until both knees form 90-degree angles (A)With your right leg, pull yourself back to standing as you raise your left leg until your thigh is parallel to the floor (B). Balance on your right leg for one second, then return to start. Do 12 to 15 reps, then repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.




Sumo Squat and Leg Raise
Works core, hips, glutes, hamstrings, and quads 


Grab a 15- to 20-pound body bar with your hands wider than shoulder-width apart. Stand two feet to the right of a 12-inch-high step or bench. Position 
the bar across your shoulder blades. Step onto the bench with your left foot, then squat until your thighs are nearly parallel to the floor (A). Stand up, straightening your left leg as you lift your right leg straight out to the side 
(B). Balance on your left leg for one second, then return to start. Do 12 to 15 reps, then repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.



Lunge-reach combo
Works hips, glutes, hamstrings, and quads

Grab a pair of 10- to 15-pound dumbbells and stand with your feet together and your arms at your sides. Keeping your right leg straight and your toes facing forward, lunge to the left and lower your hips until your left thigh is parallel to the floor. Bend at the hips and lower the dumbbells so they’re on either side of your left calf (A). Return to center. Next, perform a reverse lunge, stepping back with your left leg. Bend at the hips and lower the dumbbells so they’re on either side of your right calf (B). Return to start. Do 12 to 15 reps, then repeat, lunging with your right leg. That’s one set. Do three sets, resting for 30 seconds between sets.

Curtsy Squat and Lift

Works core, hips, glutes, hamstrings, and quads 

 

Grab a pair of 12- to 15-pound dumbbells and stand with your feet hip-width
apart, arms at your sides. Cross yourright leg behind your left, slightly left of
your left heel, and rest your toe on the floor about two feet behind you (A).
Keeping your right heel up, squat down as far as you can without letting your
left knee extend past your toes (B). Straighten your left leg and raise your right leg as high as possible behind you, lowering your torso toward the floor (C). Return to start. Do 12 to 15 reps and repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.

Hip Bridge and Heel Drag Works core, glutes, hamstrings, quads, and calves 
Lie on your back with your lower legs on a stability ball. Raise your hips until they’re aligned with your feet and shoulders (A). Raise your left leg until the bottom of your foot is facing the ceiling (B). Press your right heel into the ball
and roll it toward your butt (C). Roll the ball back out. Keeping your hips lifted, repeat the rolling motion for 12 to 15 reps. Repeat on the other side, resting for 30 seconds beforehand if needed. That’s one set. Do three sets, resting for 30 seconds between sets.

Workout adapted from Womens Health & Fitness