20 Minute Shoulder and Arms

by Kaylie Ginn | Aug 27, 2018 | Members, Under 20 Minutes, Weighted Workouts, Workouts | 41 comments

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20 Minute Shoulder and Arms
Print Workout Here

Get ready to have sexy sleek shoulders, bulging biceps and toned triceps ;)

What you will need:
Set of dumbbells, preferably a set of light and heavy, also a medicine ball if you have one for the warm up

Warm-Up:

10 ball slams, 10 jacks, 9 ball slams, 10 jacks, 8 ball slams, 10 jacks, etc….Workout:

Workout: We are performing 3 sets of 5 moves, 45 seconds on, 15 off

Should Raise – Roll your shoulders back and down, pull your core tight. Lifting with the elbow and stopping at shoulder height. Single rep on one side, then on the other, and now perform a rep with both.
Extended Curl with Front Fly– I wont lie, I am struggling to describe this move in words, your best bet is to watch the video so I don’t butcher the explanation hehe
Triceps Extension – Bring your weights or weight, overhead, only bending your elbows, bring the weight behind the head, then straighten the arms bringing the weight back up to the top. Be sure to keep your core strong to prevent low back pain.
Bicep Curls – you know the drill girls, grab a set of weights and start curling. Perform 1 rep in a hammer curl position and then perform 1 rep as a wide curl. Keep your elbows locked in at your side, your shoulders back and the weight in your feet disrupted evenly
Triceps push ups – This move is NO joke. You can perform this push up on your knees in either a table top position or extended position, and if you really want to go for it then come up on your toes! The most important to thing to remember with triceps push ups is that your elbows need to come back behind you and your chest comes down between your hands.
***Repeat 3 times

Cool Down/Stretching

• Complete 5-10 minutes of nice gentle stretching.

Make today Badass,
Kaylie

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41 Comments

Andrea Was on August 27, 2018 at 9:20 am

Whoa great shoulder/arm workout! I’m sure I’ll be feeling much more later lol. Thanks Kaylie!
Reply
- Kaylie Ginn on August 28, 2018 at 2:33 pm
  
  my pleasure lady <3
Octane on August 27, 2018 at 1:53 pm

Awesome shoulders !! The hug ?‍♀️ I did the tricep using weights laying on my back 8 pounds ?‍♀️Why ?? Lol
Reply
- Kaylie Ginn on August 28, 2018 at 2:34 pm
  
  because you my friend, are a BADASS
Khare16 on August 28, 2018 at 7:53 am

love your arm workouts!! Thanks!
Reply
- Kaylie Ginn on August 28, 2018 at 2:35 pm
  
  OH I love hearing that :)
Brookebabin on August 28, 2018 at 2:02 pm

Not going to lie – I’ve been dreading this workout since I read the description last week!! But I got through that killer burn – I think I’m going to feel very sore tomorrow! Thx Kaylie
Reply
- Kaylie Ginn on August 28, 2018 at 2:36 pm
  
  I am so glad you tried it rather than skipping past it, you are one badass lady for sure!
Nicole Smith on August 28, 2018 at 3:21 pm

If you hear screaming that’s my arms and shoulders burning. What a kickass workout! Thanks lady!
Reply
- Kaylie Ginn on August 28, 2018 at 3:25 pm
  
  im glad I wasn’t the only one seriously struggling LOL
slambs5 on August 28, 2018 at 8:02 pm

Loved the warmup! The bicep curls & triceps pushup….not so much! Great though Thanks Kaylie!
Reply
- Ashley Dale Grant on August 29, 2018 at 2:24 pm
  
  hahah I didn’t like the triceps either
Catrina Visser on August 29, 2018 at 9:13 am

I really liked the warm up! My arms are jello :) will definitely be coming back to this one!
Reply
- Kaylie Ginn on August 29, 2018 at 2:26 pm
  
  YAY so glad you liked this one
TJ1977 on August 29, 2018 at 9:16 am

Friggin loved it!! My knee and ankle are sore so this is exactly what was needed! I almost delayed the workout by a day but then saw the description and decided to do it! So happy I did!! Thank you!
Reply
- Kaylie Ginn on August 29, 2018 at 2:26 pm
  
  way to power through lady, so proud of you
Patricia Best on August 29, 2018 at 12:04 pm

That was intense! Loved it! Off to do a butt bonus to finish it up!
Reply
- Kaylie Ginn on August 29, 2018 at 2:27 pm
  
  love the booty finishers !
Angelika Henning on August 29, 2018 at 1:28 pm

I am going to feel that tomorrow!
Reply
- Kaylie Ginn on August 29, 2018 at 2:27 pm
  
  I know I felt it the next day LOL
Leslie Barton on August 29, 2018 at 2:05 pm

Excellent..it was tough. I found the hug one the trickiest !
Reply
- Kaylie Ginn on August 29, 2018 at 2:28 pm
  
  SAME, I was struggle city
SarahH on August 29, 2018 at 3:54 pm

Arms feel like jello! Tricep pushups and the hug exercise were tough! Thanks Kaylie!
Reply
- Kaylie Ginn on August 30, 2018 at 9:45 am
  
  mine were so jello-y after too, and agreed those were so hard!
Jennifer Wiggans on August 29, 2018 at 4:30 pm

Felt that one!
Reply
- Kaylie Ginn on August 30, 2018 at 9:45 am
  
  me too hehe
anniere on August 29, 2018 at 6:15 pm

Great workout!
Reply
AmandaA on August 29, 2018 at 9:52 pm

Loved that warm up! I felt so ready to go after doing that, I would be happy doing it before every workout. The hardest move for me was definitely those tricep push-ups. Wowzah, let’s do more of those as well.
Reply
- AmandaA on August 29, 2018 at 9:54 pm
  
  Also, my arms are totally exhausted. Let’s see if I can pick up my 25lb son in the morning…hm.
- Kaylie Ginn on August 30, 2018 at 9:46 am
  
  I love that warm up as well, glad you enjoyed lady!
Becky on August 30, 2018 at 7:15 pm

Warm up was sick, and I feel like I have no arms after that work out lol Thanks, Kaylie!
Reply
- Kaylie Ginn on September 1, 2018 at 1:57 pm
  
  I felt the exact same way hahaha my arms were DEAD
- Sandra on May 16, 2019 at 2:30 pm
  
  My wings and shoulders don’t like you ? Kaylie
goodwink on August 30, 2018 at 8:50 pm

Needed this! Thanks!
Reply
April Patch on August 31, 2018 at 2:43 pm

This was tough!! I was feeling so strong earlier, including the warm up with my TKO ball, and move two I was then cursing the burn!! It is funny how things can change. Loved it nonetheless, I think it pushed us a little further than we would push ourselves ?You and Courtney need to talk though. Two killer arm workouts this week!
Reply
- Kaylie Ginn on September 1, 2018 at 1:58 pm
  
  haha I know right, gonna have super strong and sexy arms now tho ;)
Gillian Buckley on August 31, 2018 at 3:18 pm

Loved the warm up. That second bicep curl/hug thing? Not so much. That was brutal! Arms are gonna burn so good tomorrow. Thanks, lady!
Reply
- Kaylie Ginn on September 1, 2018 at 1:59 pm
  
  I hated them too LOL they were so hard
Michelle72 on September 1, 2018 at 8:09 am

Done, now doing meditation…
Reply
Kristina Bergeron on September 1, 2018 at 9:32 am

Curl/Hugs def hardest move. Now time for me to slap on a tank top to reap the benefits!
Reply
Mandy001 on September 23, 2018 at 7:32 am

My arms feel like jhello!
Reply

20 Minute Shoulder and Arms

41 Comments

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