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[UPWOD Nº40] The Fat Furnace Shoulder & Abs Workout

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*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.

**You can find all of our previous UPWODs here.

Mentally prepare yourself for one of the most torturous and sweat-inducing UPWODs to-date. UPWOD Nº40 is a hellacious twist on one of my favorite muscle combinations to blast together — shoulders and abs.

Between swings, raises, presses, snatches, and hulk smashes, shoulder exercises are naturally dynamic, movement-based, and explosive. On their own, they have massive potential to spike heart rate, elicit a HIIT response (including EPOC), and churn through body fat.

Accentuated glamour muscles + amplified fat-burning = the ideal combo.

But because I’m oh so evil, mean, and love torturing people, I’ve pushed it further and upgraded each shoulder exercise into a superset. Each shoulder move is supersetted with an ab, core, or cardio exercise—and in some cases a second shoulder exercise—to form a muscle-blasting, fat-combusting 1-2 punch.

Each superset is effectively a little bomb, waiting to set off fat fireworks.

Altogether, it shapes up into a next-level, nonstop gauntlet that’ll help add width and definition to your shoulders, chisel out a striated set of abs, and absolutely churn through body fat.

Get up, get steamy, and watch the sweat stream off.



 

[UPWOD Nº40] The Fat Furnace Shoulder & Abs Workout


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The grey column provides substitute exercises that you can do in-home with resistance bands (RBs) and dumbbells so that everyone can blast through the UPWODs.

If you don’t have resistance bands, I use and recommend Black Mountain’s set. If you need dumbbells, I love the Bowflex SelectTech 552 adjustable dumbbells.

**Bonus info for each exercise:

  • 1. [SUPERSET] (a) Dumbbell Shoulder Press + (b) Bicycle Crunches — (a) Do these seated. Lower the dumbbells down until your triceps are slightly below parallel with the floor. (b) Touch your elbow to the opposite knee, squeeze your abs at the top of each rep.
  • 2. [CIRCUIT SET] (a) Reverse Flies + (b) Lateral Raises + (c) Ab V-Ups — (a) Keep your back flat, abs tight, and maintain a 45º angle at your torso. Keep the weight light and squeeze your rear delts at the top. (b) Hold at the top 1 second. (c) Touch your toes at the top of each rep.
  • 3. [SUPERSET] (a) Kettlebell Swings + (b) Medicine Ball Slams — (a) Hinge at your hips, thrust forward, and swing up to face height. (b) Raise the ball all the way overhead, contract your abs, hulk smash it down as hard as possible.
  • 4. [SUPERSET] (a) Upright Rows + (b) Front Plate Raises — (a) Hold a barbell with a narrow grip and pull it up to neck height. (b) Hold a plate in front of your quads, keep your arms straight, and powerfully raise it up overhead.
  • 5. [SUPERSET] (a) Burpees + (b) Plank — (a) Do a push up at the bottom, jump your feet forward, and jump up into the air as high as possible. (b) Squeeze your butt and push through your forearms.
  • 6. [SUPERSET] (a) Clean & Press + (b) Plank Knee Tucks — (a) Hold a barbell over your quads. Powerfully pull it up to neck height, flip your grip, and press overhead. (b) Start in pushup position, squeeze your obliques, and pull your knee up into your elbow. Alternate sides.
  • 7. [SUPERSET] (a) Cable Woodchoppers + Side Planks — (a) Keep your arms straight and churn through your core. (b) Do these with an extended arm.



Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
  • Nicolle

    Kettlebell swings are a posterior chain exercise….why do you have them in a shoulder workout? For it to workout your shoulders you would need to be doing the exercise with (very) incorrect form. Are you qualified in kettlebell training?

    • Sure they hit the posterior chain, and your hips drive the movement, but they’re also phenomenal for the delts and core (your delts still finish the top of a swing). Plus they’re extremely metabolic, and this is—more than anything else—designed as a fat-burning shoulder/ab workout.

      You could say the same about burpees and medicine ball slams. I like infusing variety and movement into my training, everything doesn’t have to be strict and static.

  • kunal

    Hello Bryan

    I can’t do Kettlebell swings and medicine ball slams due to non availability of equipments in my gym. what is the replacement for this superset.

    • Hey Kunal — replace the kettlebell swings with dumbbell swings; med ball slams with 15 burpees.

      -B

      • kunal

        Dear Bryan

        Thank you for a prompt reply
        yesterday i did shoulder and abs as per the schedule. It was dead tyring. I replaced kettlebell with 10 kg plate. I couldn’t do the replacement of medicine slam ball.

        Can you do me a favour. I will send you my diet chart. As I’m from India so its according to our diet. I have detailed my calorie and protein intake in it along with my weight, height and goals.
        Would you mind taking a look and suggesting me modifications that I should do.