Are you ready for a shoulder... I mean delt... burner today?
I hope so because Dang Delts is going to leave your arms feeling like jello in the best way possible.
Let's get right into this 5 Minute Fit Finisher.
Dang Delts Workout Breakdown
You have a set number of rounds to achieve based on your fitness level. Get all the rounds down as fast as possible... even if it takes you longer than 5 minutes.
Beginner - 4 rounds
Intermediate - 5 rounds
Advanced - 6 rounds
Here's how the workout works:
40 Shoulder taps
12 Machine gun (alternating) shoulder presses
4 Double kettlebell or dumbbell sit ups
You can use dumbbells or kettlebells for this workout. Both are great options.
Again… the goal is to go as fast as possible and get your rounds done… but keep good form. Never let speed get in the way of good form.
Dang Delts Exercise Breakdown
Shoulder taps are such a simple exercise in theory... but when you're doing them... OMG... your shoulders are going to burn like crazy.
Especially when you start racking up round after round and your shoulder muscles are fatigue from the presses and sit ups.
Here's how to do them...
Get in a top of pushup position. Make sure your shoulders are directly over your hands or slightly in front of them.
If you have carpet sliders... put your feet on the sliders during shoulder taps. This will make it much tougher... more stress means better results.
Try not to rock back and forth much...
You are going to take one of your hands and snap it up to the opposite shoulder.
Technically... you should tap your shoulder... but for our purposes you don't have to. Just get your hand up to the level of the opposite shoulder.
Our goal is speed.
Return to the the top of the pushup plank and immediately bring your opposite hand to your other shoulder.
You are going to go back and forth as fast as you can.
Make sure you pay attention to your balance.
You'll find your hips will sway back and forth. It's going to happen no matter what you try... but keep your core tight and try as hard as possible to minimize swaying.
Focus just on moving your arms.
Machine Gun (Alternating) Shoulder Presses
This is one of my favorite shoulder exercises. It's fast and for some reason I always get mentally focused when I do these.
You'll need to choose a lighter weight. I suggest one weight lower than whatever you would use to strict press 8 reps straight.
The main reason is the goal is speed and smoothness.
Grab your dumbbells or kettlebells and hold them in rack position.
Press one of the weights over your head. I prefer to start staggered like this... it makes finding your rep rythm a lot easier.
I suggest you start with the strong arm pressed up into the sky. This way the first actual press you do will be on the weak side.
Lower the weight that's raised and as you're lowering the weight... press the other weight up.
As one is coming down... the other is going up.
Once you switch positions... repeat.
This is a fast press exercise. You're constactly going up and down and with lighter weights... this causes your shoulders to get burned out like crazy.
It's a fun exercise!
Double Weighted Sit Ups
This is one HARDCORE exercise.
It's all about abs... but also about shoulders as you'll quickly see. If you've never done this before... I bet you'll be adding it to your workouts all the time!
If you need a modification... don't use weights. I'll explain more in a second.
Lay on your back.
Your legs are going to be in a "V" shape... flat on the floor.
You'll have two light (very light) weights pressed over your chest.
Flex your legs and press them into the ground. Feel like you're pressing your knees down.
Crunch your abs like you're about to do a hollow hold.
As you're pressing into the ground and crunching... sit up and reach the weights up to the sky.
When you sit up... press the weights up high. Extend through your shoulders.
Come back down to your back with control. Maintain pressing your weights up the entire time.
Double Weighted Sit Up Modification
Doing a sit up while pressing weights over your chest and head is HARD.
You'll improve quickly with practice... but just get rid of the weights and pretend you're holding onto a pair.
You want to simulate the same motion. I recommend holding something very light like two bottles of water. It sounds silly but it helps to have something to hold on to.
Get Dang Delts Done And Let Me Know How You Do
This is a serious shoulder burning workout. I love these because women tend to ignore their shoulders and arms.
Plus, Dang Delts is a shoulder workout that doesn't revolve around pushups. It offers some great upper body variety.
Give yourself a little longer than 5 minutes to complete it just in case.
And then tell me how you did by messaging me on social media.
If you enjoyed this workout...
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Each day of the week has a different workout style.
Every day one session is a coaching and training class.
Plus you get person access to me outside of workouts too.
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But because membership is limited... there may be no spots open. There's only one way to find out...
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Now go do Dang Delts and tell me how you did.
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