WW #11: Killer Shoulders HiiT

WW #11: Killer Shoulders HiiT

Do It Now!

WW stands for Written Workout. Print it, or screen capture it with your phone, and go do it!


Your shoulders (deltoids) are made up of 3 heads:

  1. Anterior Head
    • Located at the front of your shoulder
    • It flexes your arm (raises your arm in front of you) and internally rotates your arm (it rotates your arm towards the midline of your body)
    • Sample Exercise:  dumbbell shoulder presses
  2. Middle Head
    • Located at the side of your shoulder
    • It abducts your arm (raises your arm out towards to side of your body)
    • Sample Exercise: dumbbell side lateral raises
  3. Posterior Head
    • Located at the back of your shoulder
    • It extends your arm (lowers your arm behind you) and externally rotates your arm (it rotates your arm away from the midline of your body)
    • Sample Exercise: rear deltoid flyes with resistance band

Here's a workout to help you build up all 3 heads of your shoulders!

killer shoulders HiiT home workout

Equipment Required:

Exercise Technique Review:

  • Step-by-step Jump Rope Progressions –> video demonstration.
  • Foam Roll –> video demonstration

Always a Must!

Read my workout rules before you begin! Always stretch and foam roll after your workout!

Drink your BCAAs!

Stay hydrated with water.

Note: I train fasted, which is I add BCAAs to my water. Click here to read why.



Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!

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