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Blog-50: My Fitness Journey- Shoulders, Core, and Adapting to Heat

Blog Writer
Blog Writer

My Fitness Journey:---

Building Strength: Shoulders, Core, and Adapting to Heat

Hey everyone!

Back again with another update on my fitness journey. Today, we'll explore my shoulder and core workout routine, along with some adjustments I've made due to the scorching summer heat.

Shoulder Strength & Core Stability:

This workout session focused on building strong shoulders and a rock-solid core. Here's a breakdown of the exercises:

Shoulder Blast (6 Exercises):

  • Barbell Shoulder Press: This compound exercise targets multiple shoulder muscles simultaneously, promoting overall shoulder development.

  • Lateral Raises: This exercise isolates your medial deltoids, the muscles on the sides of your shoulders, contributing to that well-rounded shoulder shape.

  • Rear Delt Flies with Reverse Pec Deck: This exercise targets your posterior deltoids, the muscles on the back of your shoulders, which are often neglected but crucial for good posture and a balanced physique.

  • Cable Face Pull: This exercise strengthens your rotator cuff muscles, which help stabilize your shoulder joint and prevent injuries.

  • Dumbbell Front Raises: This exercise works your anterior deltoids, the muscles on the front of your shoulders, giving them a defined look.

  • Shoulder Push-Ups: This bodyweight exercise challenges your shoulders and core simultaneously, providing a functional strength workout.

Core Conditioning (4 Exercises):

  • Hanging Leg Raises: This exercise strengthens your lower abs and hip flexors, improving core stability and overall athletic performance.

  • Upper Crunches: This variation focuses on your upper abdominal muscles, contributing to a sculpted midsection.

  • Plank: This isometric exercise engages your entire core, improving core strength and stability.

  • Side Bends: This exercise targets your obliques, the muscles on the sides of your core, helping to create a more defined waistline.

Progression with Purpose:

For each exercise, I used a weight or resistance level that challenged me while maintaining good form. Additionally, I adjusted the rep ranges (number of repetitions) based on the exercise and my goals. This progressive overload approach helps stimulate muscle growth and keeps my workouts challenging.

Adapting to the Heat:

With summer temperatures soaring past 47 degrees Celsius (116 degrees Fahrenheit), I've had to adjust my meal frequency. While ideally I'd prefer more frequent smaller meals, the heat can sometimes make digestion difficult.

Here's how I've adapted:

  • Reduced Meal Frequency:  I've reduced the number of meals per day to 4, focusing on larger portions that still meet my daily protein needs of around 200 grams.

  • Increased Protein per Meal: To ensure adequate protein intake for muscle recovery and growth, I've increased the amount of protein in each of my four meals.

Looking Ahead:

Next time, I'll be sharing my leg workout routine!

Key Takeaways:

  • Train your shoulders and core: Strong shoulders and a stable core improve your posture, athletic performance, and overall physique.

  • Progressive overload: Gradually increase the difficulty of your workouts to keep challenging your muscles and promote growth.

  • Listen to your body: Adjust your workout routine and meal plan based on factors like weather conditions.

  • Protein is key: Protein is essential for muscle recovery and growth. Ensure you're consuming enough to support your fitness goals.

Stay Connected!

Follow me on YouTube and Instagram for visual demonstrations of the exercises and daily fitness inspiration. Let's conquer our summer fitness goals together!



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