[WOTM, 12/2015] Stoke Your Metabolism & DESTROY Your Shoulders With The Shoulder Shocker Metabolic Workout

Shock your body out of hibernation this winter.

Yes, we know, we know. It’s freezing. Wet. Winter-y, without a beach or bikini anywhere on the horizon. It’s beyond tempting to let your body fall apart, store your blubber away under layers on layers of clothes, and snuggle up with Netflix for the next 3 months. Out of sight, out of mind, right?

STOP IT.

One of the key principles of change is inertia. You know, the same inertia you learned about in 6th grade science class. It’s the idea that an object at rest stays at rest and an object in motion stays in motion. Or defined, a “lack of movement or activity especially when movement or activity is wanted or needed.”

Translated: once you get into hibernation mode and dive face first into the holiday onslaught, it makes it really easy to skip workouts, eat your face off, and justify hiding under a chunky sweater until spring hits. If you fall into it, breaking that routine and getting active becomes borderline impossible.

Instead, get ahead of the trend, build up momentum, and kick your ass into overdrive loooooong before before the lethargy kicks in.

That’s where we come in. December’s WOTM—The Shoulder Shocker Metabolic Workout—is a fast-paced, multi-pronged routine that has 3 major goals:

• (1) Tear up the shoulders to add size and definition.
• (2) Torch calories and rev metabolism, in a way that mimics HIIT.
• (3) Blast the abs and pull out the beginnings of a sexy six-pack.

It leverages a circuit of fast-paced, explosive shoulder exercises to immediately crank up the intensity and build strong shoulders; and continues to alternate with ab training to keep it high throughout the duration of the workout (while controlling fatigue). As you maneuver through each exercise you’ll create a deep, searing burn that’ll gradually burn out your delts and abs, all while throwing your metabolism into overdrive for days to come.

Because it’s designed to spike heart rate and mimic HIIT, you’ll reap the rewards during and after the workout. That way you can Netflix in peace — all while your body goes to work for you in your downtime.

[WOTM 12/2015] The Shoulder Shocker Metabolic Workout

The Shoulder Shocker Metabolic Workout is designed as a standalone shoulder + core routine. Aim to do it 2x each week, with at least 2 days off in between each workout. Supplement it with training for your legs, back, and chest.

• Rest 60-90 seconds in between each set. Take longer rest if necessary after each superset.
• Make sure your diet and nutrition are on point. You won’t see results otherwise.
• This is an INTENSE, HIIT-style workout routine. Optimize your performance and recovery tactics for the best results possible.
• A printable recap of the full workout is available here.

*Click on each applicable exercise name for a full pop-out video demo. 

1. Dumbbell Lateral Raises + Dumbbell Shoulder Press

How To:

Protocol: 4 sets — 12 reps + 12 reps

Target Muscle(s): Shoulders (Lateral Deltoids)

• (1) Do 12 Dumbbell Lateral Raises. Raise your arms up and form a “T” with your body. Hold at the top for 1s.
• (2) Immediately sit down and do 12 reps of the Dumbbell Shoulder Press. Keep your core tight and don’t arch your back. Explode up through your shoulders and lower the weights down until your biceps are parallel with the floor.

2. Hanging Leg Raises

How To:

Protocol: 3 sets — 15 reps

Target Muscle(s): Lower Abs, Abs (All)

• (1) Dead hang from a pull-up bar with your hands at shoulder-width.
• (2) While keeping your back straight, contract your lower abs and slowly raise your legs until they form a 90º angle with your torso (don’t swing or use any momentum). Pause for 1 second at the top if you’re strong enough.
• (3) Slowly lower down to the bottom.

If Hanging Leg Raises are too difficult at first, replace with Hanging Knee Raises or Reverse Crunches. You can also do knee raises on a captain’s chair.

3. Kettlebell Swings

How To:

Protocol: 3 sets — 25 reps/30 reps/35 reps

Target Muscles: Shoulders, Legs, Lower Back, Core

For kettlebell swings, use the heaviest kettlebell possible for the prescribed number of reps.

• (1) Place a kettlebell in between your feet.
• (2) Maintain a flat back, bend down, and grab the handle with both hands. This is your base position.
• (3) Powerfully dip down, press through your heels (squeeze your butt), raise your torso, and vigorously swing the kettlebell up to forehead height. Thrust through your hips at the midpoint and keep your arms straight throughout the motion.
• (4) Let the kettlebell sit at the apex for as long as possible, bend your knees, and slowly allow it to release between your legs — keep your chest up. Repeat.

You’re following an ascending rep protocol. Start with 25 reps in set 1, do 30 reps in set 2, and finish off with 35 reps in set 3.

4. Cable Woodchoppers

How To:

Protocol: 2 sets — 15 reps/side

Target Muscle(s): Obliques

• (1) Set-up a cable stack with a handle attachment just below chest height (lower than pictured). Grab the handle, take a few steps away from the stack (it should be directly on your right), and pull it straight out in front of your body — that’s your starting position.
• (2) Sit back into your butt, tighten your core, and powerfully pull the handle across your body, as if you’re swinging a baseball bat.
• (3) Hold for 1 second and slowly release all the way back around. Repeat.

5. Barbell Clean & Press

How to:

Protocol: 2 sets — 15 reps

Target Muscle(s): Shoulders (All)

• (1) Stand tall with a loaded barbell on your thighs. Tighten your core, dip down slightly, and powerfully pull the barbell up on top of your collarbone.
• (2) Explosively press the barbell overhead.
• (3) Hold for 1s, slowly lower the bar back to your collarbone, and then drop it down to your thighs. Complete each clean & press in one fluid motion. Repeat for a full set.

6. [SUPERSET] Bicycle Crunches + Ab Planks

How To:

Protocol: 2 sets — 45 reps + 60 seconds

Target Muscle(s): Abs (All), Obliques, Transverse Abdominis

• (1) Do 45 Bicycle Crunches. For each rep, squeeze your core and tap your elbow to your opposite knee. Alternate in a way that’s fluid, quick, and deliberate.
• (2) Immediately roll over and hold a Plank for 60 seconds.

7. [SUPERSET] Barbell Upright Rows + Front Plate Raise

How To:

Protocol: 2 sets — 12 reps + 12 reps

Target Muscle(s): Front Deltoids, Shoulders (All)

Complete 12 upright rows immediately followed by 12 front plate raises. 

• Upright Rows — hold the bar slightly narrower than shoulder width and pull it up to your chin. Keep your core tight and shoulders back throughout.
• Front Plate Raises — make sure to keep your core tight and body steady. Raise the plate up to eye height and hold it for 1 second. Resist the pull to fall forward.

8. Battle Ropes

How to:

Protocol: 2 sets — 30 seconds (or burnout)

Primary Muscle(s): Front Deltoids, Shoulders (All)

• (1) Grab two ropes with a firm grip and squat down slightly. Sit back into your hips and keep your abs tight.
• (2) Vigorously pull the rope up with either arm and then throw it down. Continue to alternate up-and-down and build up speed as your arms get into a rhythm — the ropes should look like two waves.
• (3) Repeat for 30 seconds or until your arms give out.

Pro Tip: You can also do battle ropes in sync and raise/lower both arms at the same time. It sort of looks like a Hulk-smash.

Pages: Workout Description | Printable Workout Recap

• About
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Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP

Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

Latest posts by Bryan DiSanto (see all)

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