20 Minute Strong Shoulder and Arm Workout

20 Minute Strong Shoulder and Arm Workout
Print Workout Here

All you need is 20 minutes to tighten and tone those beautiful arms.

What you will need:

Dumbbells, ideally a lighter and heavier set (ranging from 5-12Lbs)

Warm-Up:

Included in workout.

Workout:

Today we are keeping it simple. We have 5 moves which we will perform for 45 seconds with a 15 second break. We will repeat a total of 3 times making your actual workout only 15 minutes!

Exercises:

Shoulder Press to Chest Press – This combo move is amazing for working your entire shoulder. Start by performing a classic shoulder press. Once your arms have come down to starting position with your elbows in line with your shoulders bring your hands towards each other, so the weights are in front of your face and you are working through your shoulders and chest. Repeat
Bicep Curl with Pause – Just a classic bicep curl, but at the half way point on your way up and down stop and pause for half a second to isolate and burn out the biceps
Shoulder Triangles – Start with your hands in front of you with your arms down. Lift your arms up straight in front of you until you reach shoulder height. Now bring the weights out wide, while they remain at shoulder height but are now fully extended out to your side. Slowly lower them back down to your side and repeat. Your arms are drawing a triangle from start to finish.
Triceps Kickbacks – Keep your weight in your heels with your shoulders rolled back. Hinge at your hips and stick your bum out behind you. With the weights in your hand, pull your elbows back as far as you can so your back is fully activated. Now all you have to do is go from a bent elbow to a straight elbow, continually hinging back and forth. Your elbows remain in the same position at all times you are just going from bent to straight.
Upright Row – Start with your hands in front of you and resting on your thighs. Lift your elbows up and out wide so they are in alignment with your shoulders. Return to starting position and repeat.

Cool down/Stretching: