Kindal doing alternating kettlebell presses and extending her press fully through her shoulder.

Kindal Boyle

Sizzling Shoulders Workout

You can blame Dan for this one.

He's been focused on his shoulder strength lately.

And he whipped up this intense sizzling shoulder workout to share the shoulder love with you and me.

You ready for this one?

Let's go!

Sizzling Shoulder Workout Breakdown

There are two circuits we'll be repeating. It's how we repeat them that adds in the wrinkles.

Here are the two circuits:

Circuit 1:

10 double presses
40 mt. climbers

Circuit 2:

10 machine gun presses
40 pressed flutter kicks

Here's How The Workout Flows

Set your timer for 5 minutes... or workout with me and I'll handle that for us.

You're going to do circuit 1... one time through.

Then go to circuit 2... one time through.

Back to circuit 1... but go two rounds through.

Back to circuit 2... two rounds through...

Then three rounds through...

I think you get it... right?

How far can you get in 5 minutes? Let's go through these exercises and find out.

Kindal side lunging and working out hard to get out of a workout rut.

have your

results stopped?

and now you're...

stuck in a

workout rut?

And lose 1 to 2 inches

and 5 pounds...

or you don't pay!

Break Me FREE!

Sizzling Shoulders Exercise Breakdown

Double Presses

Kindal is pressing the kettlebells up to the sky and fully extending through her shoulders and keeping her core pulled in for good posture.

Ideally you'll need two weights for this... and kettlebells if you got them.

If you don't have two weights... only use one and only on your weak arm.

Step 1

Plant your feet about hip distance apart.

Pull your core in so you're standing with good posture and slightly bring your shoulders together.

Your weights are in rack at your shoulders.

Step 2

Squeeze the handles slightly and make a small lateral... door opening move... first.

Then press the weights straight up.

It's like you're making a J curve with your arms as you press the weights up.

One last tip to think about is...

In the rack position your palms are facing each other.

At the top of the press your palms are facing forward.

Mt. Climbers

Kindal is driving her knee in and the other leg is extended out with her toe on the ground ready to push off.

Notice how each of Kindal's feet are off the ground as the is switching her feet and diving one leg back and one leg into her body.

Kindal is now in the same position she started in but reversed and the idea is to move fast and keep those legs flying in and out.

The goal here is to go FAST. This is your chance to make up some time so we can get more rounds in.

Step 1

Get in the top of a pushup plank.

The key you want to maintain through the entire exercise is pressing into the ground... through your shoulders.

You are rounding your shoulders.

Lastly... start with one leg pulled in... this just helps you get into the flow quickly.

Step 2

Drive your legs back and forth with speed.

Keep pressing into your shoulders. This not only helps them burn a little more... but it makes room for your legs.

Try not to let your feet tap when you pull them in. If you have to... then of course do it.

Machine Gun Presses

Kindal in the start of the alternating presses. It helps to start with one weight already up and the other in rack

Kindal is in the process of switching or alternating the weights and you can see how they move at the same time.

Kindal has now made the switch and she is in the opposite position from when she started... ready to make the switch back.

These go by fast too... you'll need this time because the next exercise can take a little time to get into.

If you don't have two weights... do presses only on your weak arm.

Step 1

Just like the double presses... get your weights into a rack position.

But to start press one of the weights up into the sky.

This is your start position.

All of the press form tips from above apply here too.

Step 2

Press the racked weight up...

And as you do... bring the pressed weight down...

Once they've fully switched positions... repeat.

Use lighter weights because the goal is a quick 10 reps.

Pressed Flutter Kicks

Kindal is presses the kettlebells up into the sky and through her shoulders. She pulls her core down and into the ground as she kicks her legs from the hips.

Kindal just keeps kicking from the hips with a slight knee bend but her knees maintain that bend. She just moves fast as she continues to extend through her shoulders.

You'll need both weights again.

If you don't have two... press only your one weight... and you guessed it, only in your weak arm.

Step 1

Lay on your back in a good hollow position... pressing your low back into the ground hard.

Your shoulders are off the ground... pressing up.

Your weights are in your hands and you're actively pressing/reaching them up to the sky.

It helps if you start with one leg up and one leg down.

Step 2

Keep actively reaching the weights up to the sky.

Then knock out your flutter kicks making sure you're actively crunching your abs the entire time.

It's key you focus on the ab crunch.

Try these other shoulder workouts:

have your

results stopped?

and now you're...

stuck in a

workout rut?

And lose 1 to 2 inches

and 5 pounds...

or you don't pay!

Break Me FREE!

Let's Go Burn Our Shoulders Out!

Here's what I want you to do...

Get this workout done... preferably by working out with me and doing your best to keep up.

I'll push you so you get better results.

Then hit me up on social with the hashtag `#sizzlingshoulders` with a picture... I call these sweaty selfies... and how many rounds you completed.

I'll share and promote you more!

Finally follow my social accounts so you can learn more from a training couple that as over 17 years of in-person training experience.

And go learn about my programs and join Fit Women's Weekly.

I'll make sure you get the in the best shape of your life.