20 Minute Strong Sculpted Shoulders Workout
Print Workout Here
I get so many requests for more shoulder workouts, so here you go Queens. 20 Minutes to strengthen, tone, and sculpt those shoulders! Enjoy!
What you will need:
- Set of dumbbells. Light set & heavy set ideally
Warm-Up:
- Included in workout.
Workout:
- In today’s workout we have 2 sets, both include 3 moves. Each move will be performed for 30 seconds on with a 15 second break. Each circuit will be repeated a total of 3 times.
Exercises:
Circuit 1
- Shoulder Press to Chest Pres – Perform a classic overhead shoulder press, once you return to starting position with your arms still in the 90-degree position, bring your arms from in front perform a chest press. Return to starting position and go back into the shoulder press. Repeat as many times as you can in 30 seconds.
- Alternating L Raises – With one arm out to your side, and your other arm in front of you keep your arms mostly straight, but with a. slight bend in the elbow. Now lift one arm out wide to while the other arm lifts in front of you so you are creating an “L”. Stop once the weight is at shoulder height. Slowly return to starting position and alternate arms with each rep.
- Y’s – Pull your bellow button in tight, roll your shoulders back and hinge at the hips so you are in a position similar to a deadlift. You can use body weight or a very light set of hand weights 3-5IBS max. With your hands resting on your thighs, begin to lift your arms up overhead and slightly pointed out to the side, create a “Y” with your arms. Slowly, with control return back to starting position.
Circuit 2
- Alternating Arnold Press – This is like a classic shoulder press, but with a twist. Starting with your arms in front of you and your palms facing you. Your arms will be at a 90-degree angle. From there, As you begin to lift the weight up, rotate through your shoulders so that as you press up, your palms are not facing away from you.
- Upper Back Row – This is a move you will also want to go fairly light with. Get into the same position you did for the Y’s. This time start with your arms on front of you our straight. Now pull your elbows up and out wide so they are parallel with your shoulder. Squeeze tight, and release back to starting position
- Shoulder Triangles – Perform a forward shoulder raise, now slowly bring your arms from in front of you out wide so you look like a T. Slowly lower the weights down to your side. Repeat
Cool Down / Stretch
Make Today Badass,
Kaylie
So great to work out with you this morning!
Hope your shoulders are feeling strong after!
Shoulders are burning in a good way! Love the upper body focused workouts!
Yay!! Me too! I always feel so strong after
Loooved that workout, i love slowing it down for shoulder and back workouts, they’re my favourite!!!
THANK YOU!!! you know I love this kind of workout!! this was the perfect way to end my day!!
hehe I totally had you in mind while I planned this out!
Loved this! great way to end the day!!
Yay! I am glad you found time to fit it in :)
That was awesome. Always feel like such a badass after shoulders
Same, love a good shoulder pump
Burn baby burn! Love that … so focus, slow and good. Happy Wednesday :)
Feel that burn babe! Love that you love it!
Oh my the burn!
Loooved that workout, i love slowing it down for shoulder and back workouts, they’re my favourite!!!
Shoulders were a burning!!!!! Great workout, I always feel so badass after a upper body workout :)
Same! Love how strong I feel post arm workout!
Just what I needed after a bit of a sleepness night. thanks.
My pleasure babe, hope you aren’t too tired today!
I always feel soo good after shoulders! Thank you :) 2/3 workouts done this week!
Yes!! Great shoulder burn for this morning!!!!
Happy Weekend :)