20 Minute High Rep Low Weight Arm Workout

by Kaylie Ginn | Jan 27, 2020 | Members, Under 20 Minutes, Weighted Workouts, Workouts | 63 comments

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20 Minute High Rep Low Weight Arm Workout
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I’ve been getting so many requests for more shoulder and arm workouts, so here you go ladies!! Enjoy

What you will need:

Dumbbells – ideally 2 sets so you can go lighter if need be.

Warm-Up:

Included in workout.

Workout:

We have 5 upper body moves. We will perform 20 reps of each move, 3 time through. This means you are performing 300 reps.

Exercises:

Shoulder Press – grab a set of weights and bring your arms up to shoulder height with your palms facing forward and hands in the sky. Simply extend your arms straight above your head and return to starting position
Bicep Curl – You know the drill ;)
Tricep Extensions – Grab one heavy weight and hold it above your head. Now, bend your elbow so the weight comes behind the head. Now straighten the elbows to return to starting position
Forward Shoulder Raise – With the weights in your hands and in front of you resting on your thighs, lift your arm straight up in front of you, stopping when you reach shoulder height.
Reverse Rear Delt Fly – –Hinge at the hips, bring your arms in front of you with a slight bend in your elbow, now open your arms out wide (like you have wings and want to fly) being sure to stop once your hands reach the height of your shoulders. Lead with your elbows towards the sky.

Cool down/Stretching:Complete 5-10 minutes of nice gentle stretching

Make Today Badass,
Kaylie

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63 Comments

Karyn Ngo on January 28, 2020 at 5:50 am

Arms on ?! And I like your hair long :)
Reply
- Kaylie Ginn on January 28, 2020 at 8:30 am
  
  Thank boo! I am glad you were feeling the burn!
Manic_Mama0915 on January 28, 2020 at 10:15 am

Love Love Love this workout! I love a good arms and shoulders workout! Great way to kick off my day!
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- Kaylie Ginn on January 28, 2020 at 11:36 am
  
  I thought you would like this one!
julieboak on January 28, 2020 at 11:34 am

Love me a good arm workout! Thanks Kaylie :)
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- Kaylie Ginn on January 28, 2020 at 11:36 am
  
  You are welcome babe, glad you enjoyed
slambs5 on January 28, 2020 at 3:07 pm

Perfect workout ?️‍♀️ For the afternoon when I have already showered etc Thks Kaylie!
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- Kaylie Ginn on January 29, 2020 at 9:14 am
  
  You are welcome babe <3
Tlenny on January 28, 2020 at 7:04 pm

Oh Kaylie you make me laugh! Even b4 you mentioned doing your hair i thought..wow i must compliment Kaylie on her hair because it looks amazing….and funny enough i thought you had cut it until I started to see the longer pieces…shorter or longer it looks fantastic! Oh ya ..and loved the workout..still trying to get over a cold and cant handle much cardio so this arm workout was perfect!! ??
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- Kaylie Ginn on January 29, 2020 at 9:15 am
  
  Hehe thanks babe <3 Hope the cold passes ASAP!!!
- BeccaP on February 11, 2021 at 12:54 pm
  
  Loved it! Love the burn. Thanks Kaylie!
michlreid on January 28, 2020 at 8:36 pm

?? and btw, you’d look amazing with a short bob!
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- Kaylie Ginn on January 29, 2020 at 9:15 am
  
  <3 <3 <3 thanks girl
Lisa Kvapil on January 29, 2020 at 7:41 am

Loved it and keep your long hair :) My arms feel fab!
Reply
- Kaylie Ginn on January 29, 2020 at 9:16 am
  
  hehe, its staying long for now ;)
Nicole Smith on January 29, 2020 at 12:18 pm

I was totally in the mood to lift and this workout was perfect for that. Working the arms is one of my faves!
Reply
- Kaylie Ginn on January 29, 2020 at 4:29 pm
  
  YAY, me too, I always feel so strong after
SHERRYEKSTROM on January 29, 2020 at 3:49 pm

Love working the shoulders! Great workout ☺
Reply
- Kaylie Ginn on January 29, 2020 at 4:30 pm
  
  Me too!Glad you enjoyed :)
Amy on January 29, 2020 at 5:14 pm

Great workout!! Feeling stronger already. Kaylie you’re looking like a snack! ?
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- Kaylie Ginn on January 29, 2020 at 5:23 pm
  
  Giiiirrrllll giving me all the warm fuzzies!!!
jelloxx on January 29, 2020 at 6:18 pm

Loved this workout! Thanks Kaylie!
Reply
- Kaylie Ginn on January 30, 2020 at 8:24 am
  
  YAY so happy to hear that!
Tanny1107 on January 29, 2020 at 7:37 pm

Thanks Kaylie! 2 things: Yes you can pull off short hair (you would be beautiful with any hairstyle, and I agree with you on finding the motivation to do a heavy cardio workout vs. the arms lol. Def didn’t feel like working out, but this felt attainable tonight.
Reply
- Kaylie Ginn on January 30, 2020 at 8:23 am
  
  Aww you are os sweet, thanks for the warm fuzzy!! I am so glad you still pushed through and got the workout in! Proud of you!
Jenn169 on January 29, 2020 at 9:27 pm

I have a love hate relationship with working arms, probably cause I’m terrible at it.
This workout was good, definitely doable, but man are my arms on ??
Reply
- Kaylie Ginn on January 30, 2020 at 8:23 am
  
  Keep working on the arms and you will grow to love it, I used to feel the same way, now I look forward to arm day
JCleary79 on January 30, 2020 at 6:26 pm

Thanks! My legs/butt we’re thankful of the day off after Monday’s video and Tuesday’s boot camp!
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- Kaylie Ginn on February 1, 2020 at 9:57 am
  
  hahahah sometimes we just need a break from squats
Andria684 on January 30, 2020 at 8:58 pm

Love it!! ??????
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JDix13 on January 31, 2020 at 11:14 pm

Night owl work out! loved it. bookmarking it
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- Kaylie Ginn on February 1, 2020 at 9:57 am
  
  YAY so glad you liked this one :)
Lisa Zapfe on February 1, 2020 at 9:22 am

Feeling strong!!! Thank you!
Reply
- Kaylie Ginn on February 1, 2020 at 9:56 am
  
  The best feeling ever!
Elizabeth Quail on February 1, 2020 at 1:56 pm

?
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goodwink on February 1, 2020 at 2:33 pm

Done!
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Joelle LaRonde on February 1, 2020 at 3:50 pm

What a burner!!???
Reply
Kristina Bergeron on February 1, 2020 at 5:14 pm

Arms were right up my alley today!
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- Kaylie Ginn on February 3, 2020 at 9:06 am
  
  YAY, get it girl!
LaurenSledziewski on February 2, 2020 at 4:13 pm

Just finished this one. Loved just the focus on arms and it was short so easy to fit in but my shoulders were burning!!!
Reply
- Kaylie Ginn on February 3, 2020 at 9:57 am
  
  Glad you were digging this one babe
April Patch on February 4, 2020 at 6:37 pm

The little and I rocked this tonight. Would have liked to have gone heavier but would have never made it through!
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SHERRYEKSTROM on January 19, 2021 at 7:50 am

Love working the upper body! Feeling strong ? thanks!
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- Kaylie Ginn on January 20, 2021 at 3:07 pm
  
  me too me too! the best feeling :)
- Amanda Savoy on January 20, 2021 at 9:25 pm
  
  Love it. Just finished it!
Diana McGaughey on January 19, 2021 at 5:07 pm

And done! :)
Reply
- Kaylie Ginn on January 20, 2021 at 3:06 pm
  
  atta girl! Proud of you!
Joelle LaRonde on January 20, 2021 at 10:51 am

Wowzza!! ❤️
Reply
- Kaylie Ginn on January 20, 2021 at 3:01 pm
  
  Hope you are feeling ripped after ;) MISS YOU
Jennifer Wiggans on January 20, 2021 at 6:19 pm

Oh my ?
Reply
Kendra Lawrence on January 21, 2021 at 11:30 am

Thanks for the arm workout! Perfect lunch time break to get away from the computer!
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- Kaylie Ginn on January 23, 2021 at 1:48 pm
  
  So glad you enjoyed babe!
Ashsavage on January 21, 2021 at 2:54 pm

Felt good to get this done , thks
Reply
- Kaylie Ginn on January 23, 2021 at 1:48 pm
  
  My pleasure! Hope you are having a fabulous day!
Tlenny on January 22, 2021 at 6:50 am

Always love me a good arm workout! Great way to start the day before shift! Thx Kaylie
Reply
- Kaylie Ginn on January 23, 2021 at 1:51 pm
  
  My pleasure! I just filmed a new arm workout for February I think you are going to love
julieboak on January 22, 2021 at 5:08 pm

Love a good arm workout. Not sure what it is about them that makes me feel so badass!
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- Kaylie Ginn on January 23, 2021 at 1:53 pm
  
  I agree!! I love them too! New one coming out in Feb :)
Karyn Ngo on January 23, 2021 at 10:16 am

Love working the arms and feeling badass!! Thanks Kaylie!
Reply
- Kaylie Ginn on January 23, 2021 at 1:53 pm
  
  Me too!! arm day is my fave day :)
KendraD on January 24, 2021 at 11:29 am

Today is hair wash day, and now I am nervous LOL thanks for the burn Kaylie :)
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minko6 on January 25, 2021 at 12:20 pm

Yep feeling the burn ?
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Catherine McCallion on January 27, 2021 at 8:28 pm

This was much needed. All my strength is in my legs. Have to push myself to focus on my arms more!
(You could totally pull off short hair, if you wanted to!)
Reply

20 Minute High Rep Low Weight Arm Workout

63 Comments

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