If you're looking for someone to whip you into shape, Bodybuilding.com team athlete Ashley Horner is your girl. A mom of three, author and
If all of that sounds a little intimidating, start out small with Ashley's five favorite arm and shoulder exercises that she shared exclusively with Womanista, found in the video above:
The renegade row specifically pinpoints various muscles throughout the back, including the trapezius, lats, teres major/minor and rhomboids, and simultaneously blasts the biceps, forearms, and rear deltoids.
Start in a plank position with a pair of dumbbells underneath your shoulders, holding them with a neutral grip (choose a challenging enough weight that makes your set of prescribed reps hard but doable to complete). Position your feet wide enough apart to keep you stable and keep your hips from rotating during your one arm rows. With a neutral grip on dumbbells
The Cuban press exercise helps build strong shoulders and helps targets the rotator cuff muscles of your shoulders.
Start in a standing position with dumbbells in your hands using a pronated grip. (Think
Kettlebell clean and press
This compound exercise strengthens the triceps, traps, abdominals, calves, lower back, hamstrings, and glutes.
Start in a standing position, holding the kettlebell in one arm between your legs, legs just slightly wider
MORE: Bad News: 10,000 Steps Isn't Enough to Boost Your Metabolism — Here's Why
Standard lateral raises are isolation exercises that target the middle, or lateral, deltoid muscle. Perform front or lying lateral raises to target the rotator cuff, or bend much farther forward from the waist to target the posterior deltoid.
Start in a standing position holding dumbbells at your side with a neutral grip. Slowly raise them up straight out from your sides, stopping just at shoulder height or slightly above. Keep your core tight throughout the movement and refrain from swinging or bouncing the weight up.
Cable rear delt fly
The rear delt fly targets the shoulders, strengthening the posterior delt specifically.
Stand facing twin cables positioned close together and at about shoulder height. Grasp cable handle attachment in each hand (or you can do these one arm at a time as shown in the video). Step back away from
Add those five moves to your fitness routine for sculpted, sexy summer shoulders like Ashley's. As you might have guessed, Ashley doesn't mess around when it comes to fitness — and the same goes for nutrition!
With the Charlie Mike fitness plan, she encourages her trainees to load up on fueling foods like carbs (oats, brown rice, sweet potatoes, fruit) before workouts. And rather than focusing on protein only immediately after a workout, Ashley says to incorporate it as a staple in every meal throughout the day. She recommends lean proteins like chicken breast, turkey breast, tilapia, cod, pork tenderloin, low-fat Greek yogurt, low-fat milk, whey protein, and eggs.
As far as fats go, Ashley says to look for nuts, seeds, nut
[H/T Instagram / @ashley.horner]
This Minor Adjustment Will Have a Major Impact on All Your Muscles
Britney Spears Shows off Her Seriously Toned Body With a Pair of Gym Selfies
6 Simple Exercises That Burn More Fat Than Running