30 Minute Slow & Heavy Workout
Print Workout Here
Today I wanted to piggyback our workout from last week and do a heavy workout for our upper body, but it went a little longer than I was anticipating. I think it was worth it ;)
What you will need:
- Anywhere between 8-15lb dumbbells.
Warm-Up:
- Planks & plank walks.
Workout:
- We’re going to be doing each of the exercises below consecutively for 5 reps, 10 reps, 15 reps, 20 reps, 15 reps, 10 reps, and then wrap it up with 5 reps.
Exercises
- Biceps curls – With your feet hip distance apart, have your palms facing forward with your elbows beside you, and then bring them up with an appropriate speed, an then slower on the way down.
- Hammer curls – Same as above but with your palms facing in and kicking back your arms slightly when they’re down for a little triceps contraction.
- Shoulder presses –With the weighs resting on your shoulders to start and the elbows bent nice and deep, push the weights up above your head until then touch, and then bring it back to the starting position nice and slow.
- Lateral shoulder raises – With the weights resting in front of your body right around your pubic bone, you’re going to keep the elbows slightly bent, as you raise your arms off to the side for a shoulder raise that doesn’t include lifting your shoulders up!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
Wowza! Thanks for not making us go all the way to 20 ?
Haha, well I’m glad you were on the same page!!
Wow! Could NOT have made it to 20! i did manage to stick with the 10 lbs except for the flies. Feeling strong.
I felt the same Sandra! Those drop set workouts fool me all the time!
it is like you read my mind!! loved that, been really wanting some heavy arm workouts! Will def be one i keep coming back to!
I’m glad you were into it! I really enjoyed it too, and suspect you’ll be seeing more.
Holy smokes – what a strong start to Monday! Loved it!
I’m glad, and I bet you’re really feeling it now!
Jello arms!!! Love it!
Sweet!! My arms were jello too!
Struggling to type .. yikes!
Haha, I guess that means you felt it! You’ll have to update me on how your shoulders are doing Jenn!
I’ve been getting cortisone shots every 4 months but the last time it didn’t give me relief like it has soooo I’m now referred to the shoulder clinic in Ajax. I go April 5th. It’s severe bursitis and tendinitis with some significant bone wear n tear. See what they say but I was told that once the cortisone shots stop working it usually mean surgery!
I don’t do any over the shoulder weights, no
planks but I modify or do a different exercise.
Looking forward to the photo shoot!
I’m so happy you’re coming! Man, sounds like a lot of pain. I’m so impressed you keep going and pushing in your own way. You rock!
Thanks for the update and I’m glad you know the right modifications to do! Can’t wait to see you Saturday!
Ouchy.
Needed that one!
#StrongLikeThat
ooooofffff I have jello arms! good one!
Sweet!! Hehe. Welcome back to home soil lady!
Wow! Those arms!
Right! It was tough.
Thank God you cut that down!!! ??
I’m glad you guys are agreeing because it was tough!!
Going to be interesting getting ready for work this morning with these spaghetti arms! Lol
Hahaha I know what you mean! Hoping you didn’t have to blow dry your hair much! That kills after an arm workout lol
Great heave arm workout I am definitely feeling it! I didn’t know how those 20 shoulder raises were gonna go before you decided to take it down after 15 reps lol. Thanks Ash!
You’re most welcome lady!! Hehe.
I did it!! First workout back – still injured with the piriformis but I saw that is was strictly arms and was so excited! Oh and yes i was totally thinking wtf up to 20?? Thank you for not doing that!! LOL! Thank you so much! I’m back! Even if I do this workout once a week until my injury is healed!! Woot woot!
I’m so happy you were able to fit something in Tamiah!! That’s great!! Take your time healing, it will be worth it!
Holy shaky arms! Arms/upper body are def something I need to work on, going to remember this one! Thanks Ash :)
What’s badass, is with the new site you’ll be able to save your favourites and come back to them!!
Amazing! Love that I had to push through this one. I’m totally expecting jelly arms tomorrow!
Make sure you have a straw nearby to drink from, just in case!! Haha.
By the time we finished the set of 10 I was thinking I would not be able to complete the workout if we were going to 20 lol…very glad you made that executive decision!
Hehe. Hope those arms were talking to you for the next couple days!
That was awesome but so glad we didn’t go to 20!!
I’m glad that everyone is agreeing with my last minute change!
That was great! Loved the focus on the arms. Thanks for a powerful 30 mins, but especially thank you for not going up to 20 reps! Few!
Hahaha you’re most welcome, for both of them!!
This one was not a super sweaty one, but definitely a challenge! 50 seconds of arms in HIIT training is one thing… 25 minutes is another!
Right?! My arms were dead after this lol. I’m glad you ladies have taken so well too it.
Wow this was great!
love coming back to this one! one of my fav arm workouts!
YAY! I love this one too, a good arm workout is the best
That was great! thanks!
You’re most welcome!
Glad you didn’t go up to 20! My arms are like jello!
Haha I know, me too!!! Way to kick butt on a Monday!!
Slowly felt the burn! Thank you
You’re most welcome Lisa!!
I liked it!
Yay!! I’m glad!
Happy Monday
Right back at you Jen!
bookmarked it! so glad you topped it at 15 lol
Yay! I’m so happy you’re using the bookmarks!! Also happy you’re fitting in some “me” time during this break.
Woke up, grabbed a water and crushed this workout.
Way to go Nikki! What a badass way to start your day!
Did this one after Friday’s freebie booty workout. My niece says “nice bum where ya from?” LOL
Hahaha, your niece knows what she’s talking about!!
i have literally never been as relieved as when you said that we’re weren’t going to go to 20…lol
Going to feel this one for sure!!
Less reps seemed to be the general consensus on this one LOL. Nice work Kim!
Thank goodness for arms after the 14 minute workout this week. IF you gals have not done that one yet don’t let it fool you… quads be on fiyaaa!
HAHAHA amazing!!
loved this! its saved in my favories now.
So happy to see your name pop up! Hope you and your family is doing well!
Loved this arm one. I love focusing on one area and feeling like those muscles got a great workout!
Me too! I’m glad you enjoyed it.
Oh shit! The one time I don’t watch the video and I also apparently read the description wrong lol
Did 20-15-10-5-10-15-20 FML my arms are dead
HOLY SHIT!! They must be sore today with 2nd day onset lol
Happy Saturday!! We will be stronger because of you!
You will be stronger because of you!!
I do feel strong! Thank goodness there was no 20. Burn baby burn :)
Oh boy I’m feeling those arms! Happy Monday ?
LOVED this workout! I’ll be feeling this one for a couple of days, thanks Ash!
I’m glad you enjoyed the arm workout Julie!
LOVED THIS WORKOUT! My first one in over a month! Jello Arms now haha
How’s the shoulder doing a couple days later Laura?
Thanks for asking! It was definitely a little stiff and both sides were equally sore lol I did some of the physio moves so it seemed to help. Glad I stuck with the lower weights for this one…
Thanks Ash
My pleasure! Have a great weekend Jen!
Love arm workouts!
Yay! Me too :)
my last RFO workout before I switch over to the zoop replays. Convinced my husband to do it with me, he was cursing you by the end Ashley lol. Feeling strong and badass!
Hahahaha I do love hearing that! Hoping it doesn’t steer him away from the zoom ones :)