No one ever accused women of not wanting it all. I swear it’s in our DNA. I want: 1. a cute, spotless house 2. thick, luscious hair 3. a perfect pedicure shown off in killer shoes 4. date nights whenever I want. But I have a run-of-the-mill military house that could use a cleaning lady, frail and thinning hair, toenails that make trolls cringe always covered by my sneakers, and Friday nights without a babysitter (aka bed by 8:45pm). But one thing I CAN have? Killer shoulders, tri’s, butt, and thighs!
You can have it all! Ok that’s kind of a lie and sounds really gimmicky. You can have perfect hair and a perky butt! Ok that’s sort of BS too. Let’s try again – You CAN have mediocre complexion, an outdated wardrobe, AND dirty floors! Ah NOW we are getting somewhere! Achievements.
You may not have the body of your dreams, and heck, we all lacking in various areas of our lives. But that doesn’t mean you can’t work to get where you want. Because women are BOSSES and we run the world (right Beyonce?)
So next time you’re dreaming of killer shoulders, tri’s (triceps), butt, and thighs, get out there and get it girl. Because you can. And because you are worth it! Dang I love being a motivational speaker and hot-mess blogger in one.
Follow these step-by-step exercises to target all the areas you want, in one total-body workout.
Side Shoulder Raises
Start with a heavy hand weight (something that feels do-able, yet challenging). Holding the weight between your hands, place the weight in front of your foot as you bend your knees and drop your upper body over to the right side, left knee bend in towards the midline of your body. Next, extend your legs and bring the weight in front of your chest. Lastly, move your upper body to face the left side as you lift the weight above your head and shift your bodyweight over to your the left foot (right toe tapped on the ground). Do 12 repetitions on the left side, then 12 repetitions on your right.
Sumo Squat Tricep Dips
Now grab both hand weights and step your feet wider than shoulder-width apart. Extend your arms overhead with your weights touching and bend your legs execute a wide squat as you bend your arms behind your head, elbows facing forward. Extend your legs and arms back to the original position and do 12 repetitions.
Squat Shoulder Raise
Start with your feet shoulder-width apart, weights at your sides. Bend your knees (being mindful not to let your knees come forward past your toes) and lift your arms up to shoulder-hight, directly in front of your chest. Do 12 repetitions.
Forward Lunge Tricep Raises
Start in a forward lunge, left leg in front of your body, right leg behind. Bend your left knee into a lunge position and lift your weights a few inches behind your hips. Next, lift the weights as high as you can while still keeping your shoulders relaxed, then release back down to the original position. Do 12 repetitions.
Overhead Shoulder Walks
Start with your arms extended overhead. Keeping your weights overhead the entire time, step your right foot behind your body. Then bend into your right knee, placing it on the ground. Bring your left knee in to meet your right, then bring your right foot in front of your body. Lastly, stand up, using right leg so lift your body back to standing. Do 12 repetitions, switching leg with each rep.
Repeat this entire circuit until you hit ‘burn out’ stage (aka you can’t finish another set). Repetition and correct form will sculpt and tone that bod in no time!
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