15 Minute Muscle Focused Shoulders Workout | B.L.A.S.T. | Git LIIT with Amy

Welcome back if you're coming back or you're joining for the first time. This is Blast, and our focus today is on shoulders. Oh yeah, baby. Oh yeah, baby. So Blast, balanced low-impact athletic strength training. Let's go. I love my acronyms. All right. Welcome back, Mary. Back for more. Love it. I think you meant more, right? Not for course on Friday. All right. So what you need for this class is weights, a band of sorts. You can go a TheraBand if you'd like, or you can go with a SuperBand, HandleBand. Find what works, okay? And a mat. I think that's it. Yes. Yes, yes, yes. You meant more. Back for more, Candice. I figured, Mary. I figured. Okay. So weights, band, and a mat. That is it. Okay. We are going to start with around the world to get just that shoulder area nice and warm. I'm going to grab a medium, and I'm going to do it in a kneeling position. So I'm going to take my mat, double, triple, whatever works for you. Get into a comfortable kneeling position. If it bothers your knees to kneel, go ahead and from a standing position. It is just fine. I think there's more core engagement. I got a medium weight for this. Okay. We're just warming up the shoulders. There will be no traditional warmup for this class, but what we're going to work on is really getting that weight tight to the head, okay? Even bumping your head gently because we are really trying to activate that whole entire region. I think you can go heavier, actually. Right here. Tight to the head. You've got a pony. You're bumping your pony. Good. Starting to get warmer, right? Okay. I'm going to stay kneeling for this next one, but I am going to go down and weight. We just want to go down to the alternating single arm presses right here. Rack the weights. Simple, okay? One at a time. Ready, set. Let's go, let's go. Your typical shoulder work right here. We're getting it out of the way and then we'll do some more fun stuff, okay? Keep your core engaged. Tight thoughts through the belly. Good, good, good. Nice, nice. Starting to build that burn, right? Good job. Almost there. Three, two, one. Excellent. Drop those weights again if you need to. Switch them out. Staying in this kneeling position. We have a high row. The reason why I'm having you kneel and sit for the next one is because it forces you to take the action out of your legs, right? You're really concentrating on those arms, okay? Palms facing in. High row. Elbows no higher than the shoulders, right? Straight up the body. Nice and tight to the body. Good. Make strings in your elbows. You pull to the ceiling. Zip it up. Kind of like that snatch, right Mary? Right straight out of the center. Good. Oh, I feel this. I feel this. Good job, good job. Where we at? Where we at? We're almost there. Three, two, and one. Okay, seated. Actually, let's actually use the fan. I'm going to switch it up according to my list anyway. Okay, you can keep the mat there because we're going to go right back down, okay? Under the feet. Depending on how insane your band is will determine how much of a lift you get, okay? If you need to, you can take it down to one foot only and have a split stance position, okay? We have a front raise, right? Here, straight arms. Okay, and a little bit of a V as you raise those arms, okay? Ready, set, let's go. Split stance works unless you want that extra resistance. You're like, no, that's okay. Good. Try not to lock your knees out. Excellent, excellent. Almost there. Good job. Three, two, one. Excellent job. All right, I'm switching feet, split stancing my other leg back, okay? This is a lateral, right? This is side to side. Ready, set, again, depending on the intensity of your band will determine how difficult this is. Let's go. And how high you can get that arm, although I do not want you going higher than shoulder height. Good. Kind of a pinky breast out, if that makes sense. Of course, when you do these kinds of moves, yes, we are focused on specific body parts, but you are not just one muscle. Everything has to work together pretty much to get the move that you're looking for. Of course, there are the ones that we focus on because they're the main ones that work, but everything connects. Three, two, one. So if you're feeling it in your triceps a little bit, right? All good. Okay, you can keep the band or you can go down to weights. I am actually going to keep the band, okay? Underneath both feet, you're going to take the resistance you need. I'm going to get a little double action right here. Bend over, hinge, and actually, I'm not doubling it up. I'm just taking more resistance. Okay, ready? Good. Let's go. If you prefer weights, do weights. Both are good. I just like the band because it's making me work both directions. I need to retire this song. We've heard it too many times, right? It stands out for some reason. Keep going, keep going. Good job, good job. Almost there. Come on, come on, come on. Three, two, and one. Now you're using it. This time, we are seated. You're going to feel the difference for sure, especially if your legs are straight out in front of you. I'm going to start with mediums. I probably won't go down to light weights real quick or go down to a wide weight. Okay? Seated, overhead, back straight. I'm going to alternate between palm in, palm out, okay? Oh, boy. Again, a seated position versus each of you. Use that upper body more. Focus energy. Ready? Let's go. Straight breaths, narrow breaths. Obviously, if you are doing one weight, both hands are on that weight, and then it takes a little bit more action. If you want to go two, and then switch. Oh, my gosh. Regardless, feeling it, right? Almost there. Three, two, and one. Are your arms dead yet? What the heck? All right. We are going to, yes, flip it over. Yeah. I'm going to lay my palm out, okay? We have a push-up coming. You can't get your shoulders without push-ups, right? But it is an inverted push-up, okay? Down dog push-up, whatever you want to call it. If this is too much, just keep it at a regular push-up, or you can just pull a plank, okay? So, what I want you to do is get a nice inverted position. Again, okay? Not to the side. You're going on an angle. Only if I can get a view in, if it's too much, that's okay, okay? Just attempt it. See how you do. Ready, set, let's go. If you have wrist issues, of course, avoid this one, okay? You can be in a nice, low plank and punch it out. That's always a great go-to. You're going to get those shoulders and core work. Your hands are on the push-up, so that you can accommodate. Amen, Mary. That did me in, that seated over in front, right? Come on, we're almost there. Three, two, I don't know about you, but my triceps were talking too, right? Okay, we get to hit the actual mat, belly down, okay? No weights. We have a reverse snow angel. So, facing down, not creating the neck at all, reaching. You can lift your legs if you want a little engagement. It's up to you. And then reverse snow angel all the way through, lifting that chest off the mat, okay? Squeezing back, shoulder blades coming together, still in the sitting position. Tee out those arms. Again, your head is nice and neutral, okay? We're going to lift those arms if you want to keep your head out of it. Up, tee it out. Good. Same kind of action back behind you, squeezing the shoulder blades together. and one. Now, sit back to your pose, get a nice stretch. Excellent. Okay, not quite done yet. Let's see. I think, yes, we have time for one more move. Now, I'm going to go medium, you can go light. It's a half Turkish get up. This is the most complicated of all the moves that I ever do, but we're only going half, okay? You're on your back side right here. The same side that has the weight has a bent knee, okay? What you're going to do is you're going to focus that energy on keeping this arm straight and then using your body to push up and press up, okay? So, we're really mostly at the beginning during that half of the get up because you're supposed to fully stand up when you do the whole move. You're focusing on those shoulders, okay? You ready? Set. I'll tell you when to switch sides. Come on, this is it. Last move of the set, okay? Push into the elbow to begin on that opposite arm and then use your hand to press all the way up. Lower back down. Nice and slow, keeping that arm beautifully straight. I'm going to go eight total. That was two. Sing a song that always plays at the wrong time. I'm going to remove that out of the playlist too because it's strength work, Amy. Come on. I think you guys are probably at about five or six. Come on. I'm going to end it here. If you haven't finished, you can get up. While we're stretching, baby. All right, sit up the other side. Fingers on the feet. Keep that arm nice and straight. Ready, set, let's go. Really dress those hips up. One of the most technical moves you can do, but it is so good for you. It is like every single muscle you can possibly think of evolves. That's great. Stop talking. Good. Okay, let's stretch out those shoulders. Now, one stretch that I do every single morning because personally, I need it. I usually do a piece of furniture, so I'm actually going to go over to the couch here. I might be a little bit off camera, but you're going to take your hands over your head into your shoulders, and you're going to take your elbows on that piece of furniture, and you're going to drop your head in between your arms. My butt is getting in the way. I don't usually have a butt in the morning when I stretch. And then, taking those arms and straightening them out, and really pushing down once more, letting the head and neck hang out in between those arms. Feel that beautiful stretch. And then your body to one side, and the other. Get a nice double chin while you're at it, right? Good. Okay, last stretch right here. Arm across the chest, shoulder down. So nice. Feel it. Oh, it's amazing, right? It hurts so good. Candice, was your wow for that seated press? Isn't that amazing? Amazing, right? Take those arms back behind you. Lift, lift, lift, lift, lift as high as you can. Oh, yeah. And lean. Get your obliques while you're at it. And other side. Lean. Good. I'm going to repeat that thought of the day because it was so good. None of us knows what might happen, even in the next minute. Yet, still we go forward because we trust, because we have faith. To some degree, we all have faith. You may not believe in a higher power, and that is okay. But you have faith, gravity, in gravity, in the laws of the universe, right? You have faith of some sort. So stand on that, and move forward with that. Keep stepping one foot in front of the other. Y'all are amazing. Thank you for being here. I appreciate you guys so much. Have a great rest of your Wednesday, and I hopefully will see you tomorrow. Live 615, triple threat. Bye.