22 Minute Drop Set Arm Workout
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Arm focus – because we’re badass like that.
What you will need:
- Weights
Warm-Up:
- Jogging on the spot, some jumping jacks, squat and stretch, arm windmills…whatever feels right ladies!
Workout:
- We’re going to be doing each exercise consecutively, for a drop set from 10 reps, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps each.
Exercises:
- Squat with twisting shoulder press – Allowing the weights to rest on your shoulders, drop down to a squat, and then on the way back up you’re going to pivot your feet as you twist into a shoulder press. Alternate the sides you pivot & twist to each rep.
Modification: If your shoulders get tired you can go lighter OR complete lift one side at a time. - Around the world shoulders – With the feet hip distance apart, your knees slightly bent, start with the weights resting on your thighs and your palms facing forward. From here you’re going to keep your elbows slightly bent, as you raise your arm up to the sides and then above your head, repeating the same motion on the way back…like you’re making a circle. A world ;)
Modification: Once again if it gets too intense, you can start doing one arm at a time instead!
**Complete the two exercises above from 10 to 1 rep each ;) - Side to side steps with lateral shoulder raises –While stepping side-to-side you’re going to lift your arms up to your shoulder level, with each step.
Modification:Like above, if it gets too intense on your shoulders, you can alternate one arm at a time instead of doing both at the same time. You want good form! - Hammer curls – With the weights in your hands, and your palms facing your legs, lift the weights up towards your armpits nice and controlled – especially on the way down!
**Complete the two exercises above from 10 to 1 rep each ;)
Cool down/Stretching:
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
Wooooo those shoulders! I started with 10lbs but had to switch to 7lbs for the shoulders- 10lbs was ok for the biceps 💪🏻
Thanks! Monday here I come!
I definitely felt the burn. I have a set of 5lb weights at work and I was wishing that I had those at home today lol. Can’t believe I managed to stick with it when 10s were my lightest set of weights lol. Thanks for the great start to the week!
I feel stronger already. Thanks for the workout.
My arms are jello!!! And I’m so sexy right now with sweat running down my back to my butt crack 😓 lol
Holy friggin shit! After the LIVE yesterday that was craziness!! I used my 8’s for everything! Wahoo!! Thank you for a fun yet challenging one! LOVED IT!!
My arm muscles were already sore so I used 3lbs weights & still felt the burn! The last stretch with my arms against the wall was much needed! Felt so good!
Ouch! Great arm workout! Love workouts with weights! Have a great day! Thank you!
Holy shit balls…. my shoulders!! Used a 10lb the whole time, feeling STRONG
OMG! We are going to be on fire tomorrow.
I’m kinda wishing now that tomorrow wasn’t hair washing day. Hahaha.
That was intense!! My shoulders are on fire!
AHHHH. I almost gave up during the first two exercises but I didn’t and feel freaking awesome now! I love your huge smile during the video even though your struggling too! xo
Wowzers!
Holy shit show shoulders!! Lol
My arms are on fire and my shoulders are dead!
Awesome workout!
Yowza! My arms and shoulders are on fire. I totally struggled with this one. I love that you too struggled a little, you didn’t grunt and curse like I did ha ha. Thanks for another Badass workout. Now how am I going to wash my hair ha ha
Did this one on Monday and boy oh boy am I ever feeling it!
OMG my shoulders are on fire!!!
This was a tough one and I struggled with my weights for sure. Always good to recognize our weak points!
Feeling so strong! Too strong! I need heavier weights now. You guys have been helping me definitely get stronger! Thanks Ashley!
I mean this is a phenomenal problem to have Jenna! ENJOY THE NEW WEIGHTS :)
Wow! Shoulders are on fire! Thanks Ash!
You are most welcome Ann!!
Ohhh those arms! oooww ooowwweee!
Have fun flexing this week with those strong arms :)
Strong arms! Whew…
You are strong!
My shoulders are done!
Done, but strong :)
Got it done , man my strength is not where it used to be. Second exercise for both sets were tough with 10lbs.
You’ll get there Ash! Muscle memory is a wonderful thing xo
whew! done and feeling strong!
HELLS YES!!
Holy cow that was tough. But so glad I finished!
I’m so happy you finished it too!! Nice work!
feeling strong!
LOVE THAT FEELING!
BAM!!!
Oh my I can barely type!
Hehe! I know the feeling!
Shoulders are smashed! Thanks Ashley!
You are most welcome! I’m glad you joined me!
Jello arms!
That’s exactly what I was going for!!
My arms are on fire 🔥!
YOU ROCK!!!
This was great. Modified it a bit as I’m still recovering from an ankle injury, but my arms are jello, so I’ll take that as my win.
Happy Saturday!
Feeling that in the shoulders… washing my hair this week should be fun lol
Wow! At the beginning, I thought this was going to be a breeze! I am feeling it! Thanks Ash! Happy Monday!
Just what I needed! Feelin the burn 🔥
Loved this workout!! Love working the arms!! Glad I don’t have to wash my hair!! Thanks for the badass workout
First workout since last Wednesday, definitely feeling it!
🔥
I only used 5 lbs. still feeling good, I want to get some 7 or 8s. 10s are too intimidating for me on some of these.
Shoulder killer. Thanks Ash needed this.
My pleasure Ash, always happy to help work some shit out with you!
Strong women we are! Arms feel pumped!
Amazing way to start a Friday! Awesome work, Sandra!