Shapely Shoulders! Print Workout Here
These four moves are powerful for your legs, but your shoulder are going to be on fire! Work hard, watch your form, and feels those shoulders round with each set – it’s super important here. Today I only need 23 minutes of your time. Let’s do this!
What you will need:
- 3-12lbs dummbells
Warm-Up – 50/10
- Arm circles, jumping jacks, squat with side stretch
Workout – 50/10
- Squat with bicep curl while you twist – Hanging on to the weights, complete a squat, and when you come up twist your body to the right while you do a bicep curl. Pivot your left foot so you have more flexibility through your back while you twist. Complete another squat and then alternate towards the next side.
- Tuck and Press – While moving through alternating backwards lunges, you’re going to tuck the weights in towards your chest while you lunge back, and then press the weight up above your head (palms facing out) while you step back up.
NOTE: Be sure to turn your palms in while you tuck, and then out while your press. - Clean and press – With your palms facing each other in a ‘hammer curl’ position, you’re going to complete a squat, hammer curl, and then shoulder press all with your palms facing each other.
- Wide leg squat with lateral shoulder raises – With your feet nice and far apart and your toes slightly pointing out, come down into a wide leg squat with the weights in between your legs, and then then come up and do a lateral shoulder raise with your elbows slightly bent.
**Complete the exercises 5 sets each for 50/10
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy,
Ashley Dale Roy
Another one that I am yelling thank you to the timer for the 10 second break!
Haha that means it was a good one! So happy to see you’re nailing these Jen!
Dripping crazy sweat. Wow Ty ash
So you were a sweaty mess with me than!! I was soaked! You’re welcome Patricia!
INTENSE! – how did you do that SICK??
It’s good to workout when you’re sick – sweats all the toxins out :)
Glad I did this one, dripping in sweat. Em started doing it with me lol. She is in karate and you should see the workouts they do lol intense.
In response to your comment about the tabata one I do, I like it b/c it is quick, tough and I can do it when dinner is cooking lol….
Thanks Ash!
I love that Emily was doing it with you, and you can find time to do these workouts while cooking dinner. You never cease to amaze me! Thanks for the feedback!
ouch! that was a burner!!
Glad to know that even though Ashley is away she’s still managing to kick your butt…and shoulders! :)
This one was great! I did it at the gym and talked my mom to try it out with me. She loved it and was super impressed! Thanks Ash!
Jess you’re so awesome for doing this at the gym with your Mom! You kick ass! Thanks for sharing and getting your Mom moving :)
Done… And I regret everything I ate in the last couple days..
You’re making up for it my friend! Moving forward you can do this – only 7 days to your cousins wedding!
I LOVED LOVED LOVED this one, but could only handle 5 and 3 pound weights. Gives me a goal to build up to though!
Mark this one down and come back to it in a month :)
Done and done great workout I loved it feeling sore but energized.
Awesome stuff Dawn! Have a great day!
Loved it without the weights even!! Thank you!
Definitely still kicks butt without weights! Have a great day Tami!
LOVE the fact I can work up a dirty sweat without stepping foot on a treadmill !
Me toooooooooo! Wouldn’t want it any other way.
Oh my aching muscles!!!!
Lovely
That was sweaty. Lower back got sore. Had to drop the weights. But still felt it.
Stretch, stretch and stretch some more!
Sweat mess. Arms and shoulders are hurtin! Thanks
That was a sweaty one! Started off with 7 pound weights, but had to drop down to 5. My arm is slowly getting stronger after my injury last summer. Thanks Ash!
It will take some time so that’s awesome you’re already seeing improvements!
Can’t feel my arms….YIKES!!
I hear you!
Holy arms!! Damn, that was crazy good! Thanks Ashley!
Haha I know right?! Awesome work!
Wow, that burns….all of it!
That’s exactly what I was going for!
This one’s my favourite so far
Awesome! Mark it down and come back to it sometime. Love your morning workouts!
Good workout, thanks!!
My pleasure Andrea!
Yes, one of my favourites!!!
Awesome! Glad you liked this one!
Happy Friday indeed! Down 11 pounds at end of Week #3! Tank top shoulders, here I commmme
Niiiiiice! What a way yo start your weekend! Good work Kaitlin!
Didn’t have any weights on hand tonight, but it was still a great workout for cardio and legs!
Excellent! Definitely don’t need the weights to sweat your ass off! Thanks for joining me Sandie!
Finished 3 of 5 on my lunch at work will do rest later. Almost caught up!
Holy shit Ash you’re a machine!
And done
Woah! Right on! You must feel amazing…and hungry lol
done
Bam!
Just what I needed. Em joined me for one set… :) Then she watched me for a bit…. Love that she is interested in exercising :)
Thanks Ash!
That is incredible! What a great thing to share with your daughter….health and fitness!
All done, need to go get some weights. I’ve been improvising this whole time, but I know I could’ve got on a better sweat with some ligit weights!
Good idea Mandy! It can really help speed up your strength and results. Try the Walmart, Canadian Tire or Winners for some weights
All done! I did most of them with a Ugi, but I will get some weights :)
That’s weight so you did good!
My quads are still super sore from Monday so this was extra challenging today. Loved it and finally feeling like I can up my weight for my biceps! Yeah!
Nice work! Christmas present idea…heavier weights for Patricia!
Awesome! Especially loved the clean and press.
I know don’t they make you feel powerful! I love clean and presses! Glad you enjoyed and you’re back on track :)
I am loving the weighted workouts! Although my shoulders really were screaming at that last set with 10lbs.
Yes I’ve given them a good beating this last week! Lol
love weights!!
You did the double whammy! Good for you Angelika!
I am back! I have been working out at lunch but it has been a crazy couple of weeks so I have missed the on-line workouts! Awesome thanks Ash I am so soaked. I think while I still have some alone time I might just give Monday’s a try now to :)
Hey at least you’ve still been moving! That’s great. Double whammy for you now too. Awesome stuff!
i like that one!! I really need to work the arms and shoulders.
Amazing I’m glad you liked it! Work those arms! Hopefully this helped to ease the stress of your school day and the full moon lol
Feeling strong after that one! Thanks!
Awesome work! So pumped to see you’re still at it!
Was ready to crawl into bed for the night but made myself change, grab some water and kill this workout! Legs are still dead from Monday’s video but pushed through : ) Feeling good for sure!
That is super impressive Sarah. I’ve pulled myself out of bed in the morning, but I can’t say I’ve done it at night after a full day of activity. You’re amazing!
Wooo that was a tough one, especially the last set but pushed through. Thanks Ash
You’re welcome Kelsey! Thanks for pushing with me, you rock! I know you’re doing something right when you can throw a massive axe like that LOL
Done still hurting from 2 days ok. My aching thighs
You’re awesome Helen! Good work!
that was a good sweat.
Awesome! Glad to hear.
I love reading my comments from 6 months ago and knowing I didn’t stop or give up! Best feeling! :)
How rewarding! Love hearing that!
Workouts like this remind me how far I’ve come from that first workout that I didn’t get through the first set! Dripping sweat, best I’ve felt all day!
Unreal! That’s a very encouraging and rewarding feeling. Congrats on all your success!
Sweaty mess! My legs (thighs tight) from Mondaya workout … Those push up push backs so squats tonight has my legs shaking!
Jen I’m impressed to see you did this! I know you have lots going on right now. Good for you!
I heard those push-backs were a little bugger! I love you were still feeling it 4 days later! You were pushing like a mad woman! Atta girl!
Man I couldn’t do all those reps with 10 lb weights, but it was a good challenge. Arms are sore!
I like how you’ve upped the weights though…keep at it Ash!
Done!:)
Thumbs up!
Never got to this guy last month so thought I’d try it this morning. What a strong start to the week! I’m pouring sweat!!
Nice Bobbi!! I can honestly say I’m super happy every time I see your messages. I’m just so pumped to see you start your week off right and have you so damn committed. You seriously rock!!