Badass babes, if you've ever envied a woman who looked great in a strapless or halter dress, you know the value of a great set of shoulders and a strong, tight upper back.
Badass dudes, same goes for every time you've been out and seen how the toned guy across the room admirably fills out his T-shirt or button-down.
So what are you Badasses gonna do about it? Just wallow there in your envy? Hell no! That's not how this Badass Army rolls. We build ourselves, we work on our fitness, we strengthen the Badass Army one muscle at a time.
Today, we build our shoulders and lats. Strong shoulder and lats are functional, helping you do everyday lifting and movement. They also look great and sexy. Bonus: As you build them, your waist often appears smaller in comparison. Build shoulders and lats, whittle waist. Cha-ching!
Now, I am not talking about getting gargantuan Hulk shoulders, OK? Just a challenging routine that, if done regularly and with increasingly heavier weights as you gain strength over time, will make you a damn fine Badass. And who does NOT want to be a damn fine Badass?!?
Do three sets of each, either in a circuit (that's doing each exercise once, then repeating the circuit two more times) or in sets of each exercise three times, with a 30- to 45-second rest in between. I advocate circuits, with a little cardio strength burst of 25 low pulsing squats in between each set. The pulsing squats will make you, in a word: Bootylicious! In two words: Badass Bootylicious!
The pulse squats can be done on a Bosu ball, as shown, or just on the floor. Plant both feet on the ball, and find your balance. Squat about halfway down, as if sitting in a chair. That's your starting point. Now squat lower, and come back up to the starting point. Squat again, keeping a fast pulsing pace. Feel the burn, and remember the saying I saw on a T-shirt: Pain is weakness leaving the body.
OK, now let's get to work!
1. Seated incline shoulder press: Find this machine at your gym, or set up an incline bench and do it with free weights/dumbbells. Start with your elbows parallel to your chest (see pic), then push up in a controlled movement. Pause for 1 second at the top, then lower to starting position. Do 12, 15 or 18 reps at a challenging weight.
2. Lat pulldowns: These are great for creating that "V" shape in the back. Your palms grip the handlebars so that your palms face you, knuckles out. Pull down with control, squeezing your shoulder blades together. Hold for 1 second. Slowly bring the arms back up, and repeat for a total of 12, 15 or 18 reps.
3. Shoulder side raises: Use a dumbbell or weight plates (I use 10-pound plates, but when I started out I used 5-pound plates). Start with the weights at your side and slowly raise them up until your arms make a T shape. Keep your arms straight, and keep the movement slow and controlled for 12, 15 or 18 reps. And don't forget the pulse squats!
4. Wide-grip pulls: Again, do these on the gym machine or use a weighted barbell and grip it wide, hands shoulder width apart and palms facing in. Pull up slowly and with control, hold 1 second at the top when elbows are at the same height as shoulder. Slowly lower down for 12, 15 or 18 reps.
5. Pulsing wide-grip pullups: Use a bench with risers for support and to help you get up to the overhead bar on one of those multi-purpose gym stations. Use a wide grip, palms facing out. Pull up, then drop down, letting your feet bounce lightly off the bench. Pull up and lower quickly, in pulses, for 15 to 20 reps.
By the time you finish this little workout, your shoulders should be feeling it! Your glutes, too, from those pulse squats. Incorporate these exercises into your routine, and by the time spring and summer roll around, you should be looking totally Badass in that warm-weather outfit!
Coming tomorrow: Badass parents = Badass kiddies!
