Recipe for sore shoulders: Jump rope + Mountain climbers + push ups!

Have you heard of a recipe for sore shoulders before?

Ha,  me neither!  I made that up this morning after the workout.  I wanted to give the workout a title like big cardio session with some shoulder work.  and it was indeed a Massive cardio session with LOTS of shoulder work.  My shoulders are still burning as I am typing this blog.  So are my legs and tomorrow I know my hip flexors will be sore.  SO Sore shoulders, sore legs plus improved fitness level after today is definitely a recipe to try out.  The good news though is that this recipe can’t flop…..

I will advise you to do a strength session tomorrow after this high intensity workout.

 

Here is the workout:

 

warm up: 8-10 min jog or cycle

1.

1. 150 steps ** every 30 reps do 30 x mountain climbers (total) – 30 steps, 30 mountain climbers, 60 steps, 30 mountain climbers, 90 steps, 30 mountain climbers, 120 steps, 30 mountain climbers, 150 steps, 30 mountain climbers.
2. 10 x star jumps
3. 10 x push ups
4. 10 x one arm shoulder press (both DB in one hand)

2.

1. 200 x jump rope** every 50 reps do 30 x mountain climbers (total)
2. 20 x star jumps
3. 20 x push ups
4. 20 x one arm shoulder press (both DB in one hand)

3.

1. 90 steps ** every 30 reps do 30 x mountain climbers (total)
2. 30 x star jumps
3. 30 x push ups
4. 30 x one arm shoulder press (both DB in one hand)

4.

1. 200 x jump rope** every 50 reps do 30 x mountain climbers (total)
2. 40 x star jumps
3. 40 x push ups
4. 40 x one arm shoulder press (both DB in one hand)

Finisher:

30 sec Lunge Hold L

30 sec plank

30 sec lunge hold R

30 sec plank

30 sec one arm plank L

30 sec one arm plank R

30 sec plank

Repeat 2 times

ABS:

25 x bicycles

25 x crunches

25 x side crunches L

25 x side crunches R

Repeat 3 x