Fitness Friday :: Week Four

Welcome to Fitness Friday!  Are you ready to work your shoulders?  Grab some light weights or if you don’t have weights, grab two cans of soup and let’s get started!

Fitness Friday3

If you missed week’s one through three, here are the links:
Week One
Week Two
Week Three
We took these pictures post tennis on Sunday.  The weights you see here are the lightest that were available.  If you are just starting out, start with a very low weight or even none at all.  It’s surprising how much resistance you can get with just your body weight
Let’s work those deltoids!  Hold the weights in front of you with your palms facing your thighs.

Slowly lift your arms to shoulder height.  Pause.

Slowly lower to the starting position.

This is the same exercise with a side view.  I like to do three sets of ten repetitions of this exercise.


The next exercise is the same thing, with a slight hand variation.  This time the starting position is with the weight pointed forward.

I heard on the Tennis Channel that this variation is less stressful on the shoulder.

Complete a repetition by returning to the starting position.

This variation starts with your hands by your sides.

Slowly raise your arms to shoulder height.

Lower down slowly to complete a repetition.IMG_5710

The final variation is with bent elbows.

Lift up with your elbow at a right angle.

Slowly lower back down.IMG_5672

Try these exercises and your shoulders will thank you.

Note to self:  Brush hair post tennis!


  1. I have to say again how cool I think it is that you are showing us exercises that can be done without having to pay for a gym membership or expensive equipment. I have got to get off my bum and get to my gym. I think I’ll need to start off really small–maybe walking on the treadmill or riding the bike until I can get back into classes. :s

    Happy Weekend, Paula! 🙂

  2. Okay, I have a question. I do all of these, but I’m never sure how much weight to use. I am really trying to build up my shoulders because they are so small that I look unbalanced. I usually use 8 pounds are so, but I really struggle getting all my reps in because they are so weak. Should I go down to 5’s or just keep using the 8’s?

  3. LOVING THIS!!! I have some small weights downstairs – & now i totally have to get them back out!!!!

    wonderful inspiration!!!

  4. I woke up this morning thinking about you wondering what new fitness move you were going to show us. You are such an inspiration!

  5. I am going to try these exercises today. I really want better arms by summer! Thanks again, Paula!


  6. I’m loving this series Paula. The pictures are great.

    I am having some pain in the area in the crease of my arm….tendinitus, bursitus, old ladyitus?? I’m trying to be better about icing when I get home from the gym so I don’t have to give up what I’ve gained. Any suggestions on this sort of thing with weights? (I realize you aren’t a doctor..)
    Again, thank you for this series.

  7. Wow – you have great arms! You even motivated me enough to start doing push-ups again. I love that you’re sharing your workouts! BTW – I’m sure all your resistance and cardio workouts will help you a ton in your 1/2! And you still have 2 months to squeeze in a couple of long runs 🙂 Good luck!!
    Thanks for stopping by my blog!

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