This Shoulders – LIIFT Intervals day means 6 weightlifting moves, 3 HIIT moves, and 2 core moves, broken up into 3 sets of work. Get ready for those Swimmers, which are definitely my favorite move. Wonder if it is because I swam competitively from age 4 to 20? Anyone else like these?

Pay close attention to your body—elbows in the right place, arms at the right angles, and so on. Results come from hard work done right! Wrong form is easier, less effective, and you're more prone to injuries. Nobody has time for injuries!

Even though the Weight Progression Tracker is all about tracking our weights and giving us ideas on when to increase, I also make small notes to myself at the bottom of the page about moves that I still find challenging. I also have a branch at home from years ago, so I find I've started using it for a few moves so I'll note that on the tracker.

Do you have a favorite shoulder move? What weights are you using for Swimmers?