20 Minute Sculpted Shoulder Workout

by Kaylie Ginn | Jan 14, 2019 | Members, Under 20 Minutes, Weighted Workouts, Workouts | 57 comments

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20 Minute Sculpted Shoulder Workout
Print Workout Here

Today we have no squats, no lunges and more importantly no burpees ;) We are only working your shoulders today, so get ready!

What you will need:

A set of dumbbells, ideally a set of heavy and a set of lighter weights.

Warm-Up:

shoulder circles, over head claps and a few jumping jacks ;)

Workout:

4 moves, 30 seconds on with 20 seconds to rest those shoulders x 4

Circuit 1

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.
Rear Flies – weight in heals, hinges at the hips, bring your arms in front of you with a slight bend in your elbow, now open your arms out wide being sure to stop once your hands reach the height of your shoulders. Not sure what I mean? Check out the video hehe
Bent arm side shoulder raise – holding your dumbbells in front with your arms bent at 90 degrees lift your elbows wide toward shoulder height, return to starting position
L raises –a classic shoulder raise with a twist. Lift one arm straight in front until you reach shoulder height, with the other weight out to the side also lifting to shoulder height

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today Badass,

Kaylie

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57 Comments

Ibkerri on January 14, 2019 at 6:20 am

Great burn today – love working one muscle. THX
Reply
- Ashley Dale Grant on January 14, 2019 at 12:43 pm
  
  Anytime!!
Andrea Was on January 14, 2019 at 1:46 pm

My shoulders feeling amazing but will probably hurt like a biatch tomorrow! Lol Thanks Kaylie!
Reply
- Kaylie Ginn on January 17, 2019 at 11:04 am
  
  hehe hope you survived ok!
Catrina Visser on January 15, 2019 at 5:50 am

Loved it!
Reply
- Kaylie Ginn on January 17, 2019 at 11:04 am
  
  Yahhooo so glad yo hear
Angelika Henning on January 15, 2019 at 5:29 pm

Had to go super light toward the end since my shoulder is acting up, but got ‘er done!
Reply
- Kaylie Ginn on January 17, 2019 at 11:04 am
  
  atta girl! hopefully your shoulder feels better soon!!
- Ashley Dale Grant on January 18, 2019 at 2:34 pm
  
  Good for you getting it done, while also listening to your body!! Hope you’re keeping up with the physiotherapist appointments when needed!
jenvanson on January 16, 2019 at 5:57 am

Oooo that was good! I liked doing just one muscle group but think i’ll also go for a bit of cardio too. Thanks girl!
Reply
- Kaylie Ginn on January 17, 2019 at 11:05 am
  
  sometimes its a nice break from full body to really focus on just one body part
Tami on January 16, 2019 at 7:34 am

Wicked one!! Loved the focus on just one area! Gave my lower parts a break! Thank you!
Reply
- Kaylie Ginn on January 17, 2019 at 11:05 am
  
  yes, sometimes our poor boooty and legs need a break!
Kate Stock on January 16, 2019 at 1:17 pm

Loved it! My butt and legs are thanking you!!! I’m sure in a day or two I’ll be cursing you in the shower trying to wash my hair lol
Reply
- Kaylie Ginn on January 17, 2019 at 11:06 am
  
  hahah oh hair wash day after shoulder day is rough
Sarah Honey on January 16, 2019 at 2:25 pm

Loved it :) Feeling strong!
Reply
- Kaylie Ginn on January 17, 2019 at 11:06 am
  
  YES! the best feeling
Nicole Smith on January 16, 2019 at 2:35 pm

Shoulder workouts are right up there with booty workouts for me… Absolute faves!!! Thanks for this goody!!! AND – welcome home!!! Costa Rica looked beautiful!!!
Reply
- Kaylie Ginn on January 17, 2019 at 11:07 am
  
  YAY I am with you on booty and shoulders!! Costa was ammmmazing, I want to move there hehe
Nicole Sommer on January 16, 2019 at 3:12 pm

Love the full service bar!!!! Oh and great workout too!
Reply
Jennifer Wiggans on January 16, 2019 at 3:19 pm

Thanks lady
Welcome back
Reply
- Kaylie Ginn on January 17, 2019 at 11:08 am
  
  Thank you!!! why does it have to be SO cold hahah
Bree on January 16, 2019 at 4:17 pm

Got my husband to join me and he died!???
Great workout!!??
Reply
- Kaylie Ginn on January 17, 2019 at 11:10 am
  
  HAHAHA YESSSS I love that
janchoi on January 16, 2019 at 5:38 pm

enjoyed it as well! Was nice to feel so strong without really needing a shower.
Reply
- Kaylie Ginn on January 17, 2019 at 11:11 am
  
  its a nice change in pace for sure
Oksana on January 16, 2019 at 6:39 pm

Amazing workout. Thanks
Reply
- Kaylie Ginn on January 17, 2019 at 11:27 am
  
  my pleasure :)
slambs5 on January 16, 2019 at 6:48 pm

Great workout, thanks Kaylie! Welcome back
Reply
- Kaylie Ginn on January 17, 2019 at 11:28 am
  
  thanks lady!! of course I come back and its the coldest its been all year hehe
Patricia Green on January 17, 2019 at 7:03 am

Loved this one! Thank you ?
Reply
- Kaylie Ginn on January 17, 2019 at 11:28 am
  
  my pleasure lady : )
Patricia Best on January 17, 2019 at 9:13 am

Shoulders on fire!! That was great!
Reply
- Kaylie Ginn on January 17, 2019 at 11:29 am
  
  Yahoooo glad you enjoyed
Ashsavage on January 17, 2019 at 11:27 am

Well shit I actually did a workout , yay
Reply
- Kaylie Ginn on January 17, 2019 at 11:29 am
  
  YAAAY atta girl
- Ashley Dale Grant on January 18, 2019 at 2:28 pm
  
  Nice to see your name pop up Ash!!!
Daniella on January 17, 2019 at 7:48 pm

Love this one because I was able to shut my office door and do it at work without getting too sweaty! LOL!!
Reply
- Kaylie Ginn on January 18, 2019 at 2:57 pm
  
  right!?! its perfect for the days you dont want to shower LOL
Kristina Bergeron on January 17, 2019 at 9:13 pm

Found the 3rd move the most challenging myself. Great feeling strong without the need for a hair wash!
Reply
- Kaylie Ginn on January 18, 2019 at 2:57 pm
  
  exactly!!! its also nice to not have to squat and jump haha
Kerri-Ann Kelly on January 20, 2019 at 1:29 pm

Wowzers.
Burn baby burn
Reply
April Patch on January 25, 2019 at 5:11 pm

Friday evening fun!! My top two goals of the weekend are vacuuming and RF backlog so there isn’t one come Monday! I’m ready to dominate!
Reply
- Kaylie Ginn on January 28, 2019 at 2:04 pm
  
  How did it go? you get all caught up? Vacuuming is a fantastic workout ;)
- April Patch on January 28, 2019 at 3:13 pm
  
  Oh yes!! All caught up! 7 RF last week and it felt AMAZING!
Nicole King on February 28, 2019 at 12:19 pm

Came back and did this one again today! Was a fave the first time, still a fave the second time. Woot, woot! Happy Thursday!
Reply
- Kaylie Ginn on February 28, 2019 at 3:42 pm
  
  YAAAAY
- Ashley Dale Grant on March 2, 2019 at 11:52 am
  
  That’s amazing! Nice work lady!
Andria684 on July 22, 2019 at 1:52 pm

Love working shoulders!! ??
Reply
- Kaylie Ginn on July 22, 2019 at 2:52 pm
  
  SAME!! Just filmed a new one that will come out the start of September that is AWESOME!
Nicole Smith on July 23, 2019 at 3:41 pm

Aside from the glutes, my next fave area to work is the shoulders. So clearly I loved this workout. Rather than 4 rounds I opted for 5 just because I was feeling so damn pumped. Haha.
Reply
Kristina Bergeron on July 27, 2019 at 11:11 am

DONE :)
Reply
Angelique Ashwin on August 2, 2019 at 10:45 am

Ouchie but goodie!
Reply
Sandra T on January 25, 2023 at 6:15 am

I enjoy these targeted workouts for a bit of a change. You keep us motivated and strong! (Also nice to see Kaylie)
Reply
- Ashley Dale Grant on January 26, 2023 at 5:29 pm
  
  I’m glad you enjoyed it!
Julie on January 25, 2023 at 7:45 pm

2/3 ✅

Feeling like a strong badass after that shoulder workout!!
Reply
- Ashley Dale Grant on January 26, 2023 at 5:29 pm
  
  Look at you go!! You’ll get 3/3 no doubt!

20 Minute Sculpted Shoulder Workout

57 Comments

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