23 Minute Stacked Workout for Shoulders & Butt

by Ashley Dale Grant | Nov 27, 2017 | Members, Weighted Workouts, Workouts | 35 comments

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23 Minute Stacked Workout for Shoulders & Butt
Print Workout Here

Today we’re going to stack the weights and really focus on capping those shoulders and rounding your butt. This is an important workout to watch and get the verbal cues on, so please pay attention here ladies. I think you’ll dig it though. Check it out below!

What you will need:
• Light weights if you have the option ;)

Warm-Up:

• Various things to get that body nice and warm!

Workout: Complete the exercises below by starting with the first two exercises, and stacking a new

exercise into each set for a total of 20 minutes of work.

Stationary lunge pulses, left side – Using the weights in each hand, you’re going to kick your leg behind you like a regular lunge, and then take it slightly off to the side like you’re going to curtsey. Do a slight lean forward so you can feel it in your butt, but keep a nice flat back while doing so!
Stationary lunge pulses, right side – Same thing above friends!
Arm circles without weights – Standing tall with great posture (chin up, shoulder bladestogether) trace your arms in a circle to get those shoulders nice and warm.
Reverse flies – With or without weights you should feel this exercise. You can either do this standing or sitting down and leaning forward, you’re going to keep a nice flat back while you lean forward and lift those arms up towards the ceiling until you feel a contraction in the back of your shoulders. This should NOT hurt your lower back. If it does, please do the seated version like I did.
Walking bicep hammer curls – Just as it sounds. Keep those arms in nice and tight towards your side, while you complete the hammer curls. Walking forward and back 4 steps in each direction.
Kneeling lateral shoulder raises – Starting from the kneeling position with the weights beside your body, first lean back to engage the abs, and then come forward again before you complete the lateral raise.

Cool Down/Stretching

• Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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35 Comments

Carolyn Willson on November 28, 2017 at 12:50 pm

Holy Legs. Something tells me I will feel this one later/tomorrow.

[Excellent Pantera moment: when she seriously contemplated jumping UP to the arm/bracelet. Could not help but laugh!]
Reply
- Ashley Dale Grant on November 29, 2017 at 10:42 am
  
  It makes me so happy to see you doing these!! You’re awesome. And hey double tasking to give Pantera a little attention is ok!
Andrea Was on November 28, 2017 at 1:20 pm

Thanks for the shoulder & bum workout. I know I will be feeling it in my shoulders tomorrow. Have a nice day Ashley!
Reply
- Ashley Dale Grant on November 29, 2017 at 10:43 am
  
  I bet it’s starting to kick in just about now!! Awesome work lady!
Patricia Best on November 30, 2017 at 5:27 am

Loves those reverse flies!!! My shoulders needed that workout!
Reply
- Ashley Dale Grant on December 1, 2017 at 8:48 am
  
  Shoulders in general really need that!! Good work lady.
Kerri-Ann Kelly on December 1, 2017 at 5:44 am

Happy Friday.
That was a good one
Reply
- Ashley Dale Grant on December 1, 2017 at 8:52 am
  
  Happy Friday to you!! Great work this week lady!
Patricia C on December 1, 2017 at 9:33 am

Awesome love stacked. Nice to see pantera again. Happy Friday
Reply
- Ashley Dale Grant on December 2, 2017 at 10:17 am
  
  She still likes to make her appearances!! Haha. Thanks for squeezing me into your Friday Pat!
Nicole King on December 1, 2017 at 11:56 am

All done! Happy Friday!
Reply
- Ashley Dale Grant on December 2, 2017 at 10:18 am
  
  Nice work!!
Nicole Sommer on December 1, 2017 at 3:32 pm

My bum is burning!
Reply
- Ashley Dale Grant on December 2, 2017 at 10:18 am
  
  Beauty ???
Jenn on December 1, 2017 at 4:32 pm

happy Friday
Cheers
Reply
- Ashley Dale Grant on December 2, 2017 at 10:19 am
  
  Cheers!!!
- Sandra T on November 8, 2021 at 6:57 am
  
  nice targeted workout! Still sweating. going to be a strong day!
- Ashley Dale Grant on November 14, 2021 at 11:15 am
  
  You are a strong woman!!
Amber Ashton on December 2, 2017 at 8:33 am

Loved this! I really, really love the chance to work my arms. I find arms my most challenging spot to get definition, though they are pretty strong. Also, I seriously think you have a market in cat ladies for RF. Pantera videos are some of my faves. I think Jonathan (my little whiskers) even knows when Pantera is in the gym. (See, cat ladies).
Reply
- Ashley Dale Grant on December 2, 2017 at 10:20 am
  
  Haha I would agree!! She’s such a trooper when it comes to joining me in the workouts and is always a wonderful distraction.
Michelle Mullett on December 2, 2017 at 3:05 pm

Enjoyed this one! Love when we work shoulders and arms and my bum was definitely burning on those lunges! Will feel it tomorrow ? Thanks!
Reply
- Ashley Dale Grant on December 3, 2017 at 7:56 pm
  
  Perfect!! Lots of requests for arms lately so I’ll be working on more of those.
April Patch on December 2, 2017 at 7:55 pm

My butt is done. Did this after the Live butt workout. That’s a burn all right!
Reply
- Ashley Dale Grant on December 3, 2017 at 7:56 pm
  
  Hahaha you’re going to be sitting pretty for sure on day two!
Ashley on December 3, 2017 at 8:15 pm

Great burn thanks Ash
Reply
- Ashley Dale Grant on December 7, 2017 at 1:13 pm
  
  ??
Kristina on December 9, 2017 at 2:07 pm

Oh man those lunges though!
Reply
- Ashley Dale Grant on December 10, 2017 at 9:59 am
  
  Right?! I get it!
Joelle LaRonde on December 29, 2017 at 1:51 pm

Awesome Ash!
Reply
Nicky Burns on March 8, 2018 at 12:41 pm

Added this one in today, it was awesome!
Reply
- Ashley Dale Grant on March 8, 2018 at 9:31 pm
  
  Oh look at you go adding extras in!! Love it. Keep up the awesome work Momma!
Julie on November 8, 2021 at 5:35 pm

Really enjoyed this one Ash! Pretty sure my shoulders, quads and butt will be feeling it the next couple of days ☺️
Reply
- Ashley Dale Grant on November 14, 2021 at 11:14 am
  
  They must have been reasonable, because you were able to get the other workouts in last week! Way to crush, Julie!
cmccallion on November 8, 2021 at 8:04 pm

Curtsey lunges are killer for me. Done!
Reply
- Ashley Dale Grant on November 14, 2021 at 11:14 am
  
  You rock for doing them!!

23 Minute Stacked Workout for Shoulders & Butt

35 Comments

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