14 Minute Stacked Shoulder Workout

by Ashley Dale Grant | Nov 11, 2019 | arms, Members, Under 20 Minutes, Weighted Workouts, Workouts | 29 comments

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14 Minute Stacked Shoulder Workout
Print Workout Here

This stacked set is specifically focused on your arms. For that reason, if you have some weight options, I would like you to grab a set of medium weights and then lighter weights in case you need to drop them for proper form.

What you will need:

Set or two of weights

Warm-Up:

3 minutes of different movements that will warm your arms like circles, stretches, squats with arm opens etc.

Workout:

We’re going to be doing each exercise below consecutively, for 50 seconds on, 10 seconds off, starting with the first 2 exercises and then adding an additional exercise each set ;)

Exercises:

Around the world shoulders – Best to watch this one for proper form, but essentially you’re keeping your palms facing forward and your elbows slightly bent the whole time. The starting position is in front of your groin, and then you’re going to lift the weights up above your head holding the same position as described below.
Plank walks – Starting on your elbows, keep your shoulders directly over top of your elbows, abs are engaged, and then you’re going to lift up to your hands, and then back down again.
Modification: Feel free to drop your knees for a little help!
Open the window – Keeping your elbows bent 90 degrees, start with the weights in front of your chest, and then open them up so it looks like you’re going to hug a tree with T-Rex arms…..meaning your elbows stay attached to your sides.
Modification: If you want it more intense, hold onto a ball or weight while you complete this! It really works the core!
Triceps bridge lifts – Starting by sitting on the ground with your legs bent and out in front of you, lean back by placing your hands on the ground (fingers pointing forward) and then start lifting your butt up and down while also bending and then extending the elbows.
Kneeling shoulder presses – Kneeling on the ground, you’re going to grab your weights, keep the abs engaged and your pelvis tucked in, while you lift the weights up and above your head, and then back down again. Enjoy the burn!!!

Cool down/Stretching:

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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29 Comments

jennyfromthe905 on November 11, 2019 at 4:28 pm

Yowzers. Made me work today. Loved this Great focussed workout. Definitely feel bad ass
Reply
- Ashley Dale Grant on November 13, 2019 at 4:40 pm
  
  That’s what we want!!! You feeling like a badass!
Daniella on November 11, 2019 at 5:36 pm

Great workout….definitely know my arms are going to be screaming tomorrow…..I also painted this weekend so that’s going to add to the muscle workout for sure!
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- Ashley Dale Grant on November 13, 2019 at 4:40 pm
  
  Way to crush the stacked workouts today Daniella!
Lisa Zapfe on November 11, 2019 at 7:14 pm

Love that style! My arms feel awesome
Reply
ChasingSarenity on November 12, 2019 at 5:52 am

My shoulders are crushed in a good way!
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Joelle LaRonde on November 12, 2019 at 5:54 am

OMG!!!?
Reply
julieboak on November 13, 2019 at 4:58 pm

so proud of myself, did the entire thing with my heaviest weights (8 lbs). Great workout :)
Reply
Jennifer Wiggans on November 13, 2019 at 6:51 pm

Done
Reply
Kristina Bergeron on November 14, 2019 at 8:04 pm

Love working those shoulders baby!
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Kate Stock on November 15, 2019 at 6:01 pm

Playing catch up!!! Shoulders are going to kill tomorrow
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April Patch on November 16, 2019 at 10:02 am

Done! 11 of 100.
Reply
Angelique Ashwin on November 11, 2020 at 7:13 am

Ouch! Thank you!
Reply
- Ashley Dale Grant on November 12, 2020 at 10:42 am
  
  I love that you’re thanking me for pain LOL!!!! My kinda gal!
Karyn Ngo on November 13, 2020 at 9:21 am

That was tough! Thanks!
Reply
- Ashley Dale Grant on November 15, 2020 at 11:12 am
  
  You are most welcome Karyn!
Amanda Savoy on November 14, 2020 at 10:14 am

Loved this one. Quick and SO effective. By the last move my arms didn’t want to work. But I pushed through.
Reply
- Ashley Dale Grant on November 15, 2020 at 11:12 am
  
  I think that’s pretty badass…you pushed!
julieboak on November 14, 2020 at 2:58 pm

Imma be feeling that one later! Great workout, love a good shoulder workout!
Reply
- Ashley Dale Grant on November 15, 2020 at 11:13 am
  
  You’re also gonna be lifting more heavy stuff in real life like a badass later!! HEHE
Kendra Lawrence on November 24, 2020 at 5:16 pm

All done
Reply
- Ashley Dale Grant on November 24, 2020 at 8:23 pm
  
  YOU. ROYALLY. ROCK. KENDRA.
Krysta Dudley on June 3, 2021 at 9:03 am

Amazing! Feeling strong! Finished this off by adding 15 mins of booty and core exercises! Thanks Ash!
Reply
- Ashley Dale Grant on June 7, 2021 at 4:39 pm
  
  SO proud of you for making this time for you…and running in the evening! You rock!
Allison Hart on November 8, 2022 at 8:09 am

My arms are shaky now!!!! Great workout!
Reply
- Ashley Dale Grant on November 9, 2022 at 9:24 am
  
  Two in a row! Way to go!
Sandra T on November 11, 2022 at 5:48 am

Done! Those plank walls are tough for me! Did most of them off my knees though!
Reply
- Ashley Dale Grant on November 11, 2022 at 6:44 am
  
  That’s fantastic, Sandra!! Good for you!
Julie on November 12, 2022 at 11:08 am

Damn, I’ll be feeling this when I wash my hair later today!!! Love a good shoulder workout, thanks Ash :)
Reply

14 Minute Stacked Shoulder Workout

29 Comments

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