Time_32x32 20:00    Intensity_intense_32x32 Intense    Target_32x32 Shoulders    Ic_workout_dumbbell_32x32 Dumbbells
This ain't your grandma's workout. If you're serious about eliminating arm flab and building newsworthy muscle definition, do this INTENSE workout! Many exercises are delivered back-to-back with weighted moves followed by low-intensity bodyweight moves. Grab a pair of dumbbells or soup cans. If anything feels too intense, do child's pose.

Exercises

1 round of:
Good Morning Sunshines
Good Morning Sunshines

50 seconds
Big Forward Arm Circles
Big Forward Arm Circles

40 seconds
Alternating Side Reaches
Alternating Side Reaches

50 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles

40 seconds
Rest
Rest

20 seconds

1 round of:
Dumbbell Side Bends
Dumbbell Side Bends

1 minute
Side Bends
Side Bends

1 minute
Dumbbell Front Raises
Dumbbell Front Raises

1 minute
Arm Pumps
Arm Pumps

1 minute
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises

1 minute
T's
T's

1 minute
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation

1 minute
Plank
Plank

40 seconds
Tricep Dips
Tricep Dips

30 seconds
Upward Plank
Upward Plank

30 seconds
Rest

1 minute

1 round of:
Push-Ups
Push-Ups

50 seconds
Bird Dog
Bird Dog

30 seconds
Diamond Push Ups
Diamond Push Ups

50 seconds
Child's Pose
Child's Pose

30 seconds
Clapping Push-ups
Clapping Push-ups

50 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs

30 seconds

1 round of:
Shadow Boxing
Shadow Boxing

1 minute
Shoulder Stretches
Shoulder Stretches

40 seconds
Tricep Stretches
Tricep Stretches

40 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches

40 seconds

Appears In


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Do this workout in Workout Trainer on your iOS & Android devices.


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