#072 Build Bulletproof Shoulders in Just 30 Minutes

Balances shoulder stability with lower body power for injury-proofing that doesn't sacrifice performance.

Good Morning!

Here’s today's workout. As always, you’ll get out of it what you put into it.

• If you’re short on time, decrease the number of sets

• If you’re feeling ambitious, increase the number of sets or reps per minute

• If you’re low on energy, focus on the movement and just push through

• Focus on Consistency rather than perfection

Workout #072:

Total Time: 30 minutes (6 exercises x 5 sets)
Instructions: Perform each exercise for one minute, then move to the next. Repeat the circuit 5 times.

1. Split Jump Lunges (Dynamic - Power)
   How to Do It:

   • Start in lunge

   • Jump to switch legs

   • Land softly

   • Continue alternating

Easier Variation: Step through changes instead of jumping, alternating legs while maintaining proper lunge form.

2. YTW Raises (Upper Body - Shoulder Stability)
   How to Do It:

   • Lie face down

   • Raise arms Y position

   • Move to T

   • Finish W

Easier Variation: Focus on one position at a time rather than flowing through all three, or reduce the hold time at each position.

3. Plank Jacks (Dynamic Core)
   How to Do It:

   • Start in plank

   • Jump feet out and in

   • Keep torso stable

   • Maintain rhythm

Easier Variation: Step feet out and in one at a time instead of jumping while maintaining a strong plank position.

4. Diamond Push-Ups (Upper Body - Triceps)
   How to Do It:

   • Hands form diamond

   • Elbows close to body

   • Lower chest to hands

   • Push up

Easier Variation: Perform from knees or elevate hands on a bench or sturdy surface to reduce the load.

5. Bulgarian Split Squats (Lower Body - Single Leg Focus)
   How to Do It:

   • Back foot elevated

   • Lower front leg

   • Keep torso upright

   • Push through front heel

Easier Variation: Use a lower elevation for the back foot or hold onto a support for balance.

6. High Knees (Dynamic - Cardio)
   How to Do It:

   • Run in place

   • Drive knees high

   • Use arm motion

   • Stay on toes

Easier Variation: March in place at a slower pace while still focusing on lifting knees toward chest.

That's it. How’d it go today?

Let me know, I read every answer to adjust future workouts.

To recap, here's what you hit today:

• LOWER BODY POWER IGNITION! Split jump lunges and high knees fire up your legs with explosive movement that builds functional speed and strength!

• SHOULDER HEALTH REVOLUTION! YTW raises and diamond push-ups strengthen critical stabilizing muscles that prevent injuries while sculpting defined arms and shoulders!

• FUNCTIONAL CORE TRAINING! Plank jacks and Bulgarian split squats create the core-to-extremity connection necessary for efficient power transfer during athletic movements!

See you tomorrow morning!

-----

PS...If you're enjoying simple daily workouts, please consider sending it to a friend: