20 Minute Shoulder and Arm Workout
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:
We are performing 3 sets of 5 moves, 45 seconds on, 15 off
Circuit 1
- 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
Didn’t have my bands so I did this one this morning. Thks
my pleasure hope you enjoyed :)
Did this one on monday not wednesday..loved it..sweating way more than I thought i would! Good job kaylie!
glad you got a good sweat on girl <3
Did this after Ashley’s Monday lower body workout. All done top to bottom!
ya you did! thats amazing!!!
Wow I’m sweaty! Thanks for another great one, Kaylie!
my pleasure Becky, glad you enjoyed!
Quick and sweaty but the description didn’t match the video?
oh my god I attached the wrong description HAHAHAH, WHOOPS. sorry about that
So sweaty! Love love love the push-up/squat combo. Thanks, Kaylie!
I loved that combo too, it was tough!
So good! I don’t think it matches the description though?!
it def does not, that was my mistake, I attached the wrong video LOL, whoops
Love these workouts that get my heart pumping!! Thanks Kaylie!
YAY glad you enjoyed
Loved the push-up/squat combo! Hope to see that one again :)
its a good burner right!?
Holy smokes! That was awesome! Definitely got the heart pumping. 156BPM was my max logged on this workout! Just awesome. Thanks Kaylie.
YAAAAA look at you go mama, thats incredible !
Sweat was dripping
thats what I like to hear!
Thanks for the great workout Kaylie! Loved this style :)
YAY so glad you enjoyed!
Loved this style was super sweaty
So was I LOL, glad you enjoyed
You kicked my ass today! I am still sore from Ashley’s workout on Monday, so I struggled a bit.
Great workout!
YAY so glad you enjoyed this workout!
Did this one late! But better than never. Just what I needed this morning to get going!
YAY atta girl
That was a great crazy sweaty one Kaylie.
Holy sweat dripping down my face seriously! Yikes!! Thank you!!
Donezo!
Done!
Great way to close out my week! One more week to go until I reach my 36 month RF goal!!
YAAAAY April, thats amazing!
I’m a little behind on the workouts just starting back up again. It was definitely a intense workout for me my heart rate went to 170 but I really enjoyed it. Dripping sweat and ready for my day to begin now.