Upper Body – Intensity Home workout

Fitness centers are wonderful because there is motivation all around, every weight training tool you can imagine and usually someone available to ask questions.

When I left the fitness industry these were the things I missed the most, however, I love working out at home.  It’s convenient, saves me travel time, I can workout in only a sports bra and do it any time of the day that it fits in.  So, if you’re a home workout warrior like myself check out one of my favorite 20 min upper body – shoulder sculpting workouts.

Equipment you’ll need

  • Dumbbells (5-12)
  • kettlebell (optional)
  • resistance bands (optional)


  • 30 jumping jacks
  • 30 scatter lunges
  • 10 burpees (no push-up/don’t go all the way to the ground – plank and back up)

Lift-sets: Repeat 2x with 45-second rest in between

  • 20 push-ups
  • 20 bent over rows
  • 15 little/no weight I,Y,T,W with thumbs facing back (roll shoulders back put hands above head (I), move arms out (Y), horizontal (T), bend elbows and squeeze shoulder blades down and in)
  • 30 Jumping Jacks
  • 30 Scatter lunges
  • 10 burpees
  • 20 Shoulder Press
  • 20 Push-Ups
  • 20 Standing tricep extensions
  • 20 standing bicep curls
  • 30 Mountain climbers
  • 15 Side shoulder raises
  • 15 front shoulder raises
  • 30 Jumping Jacks
  • 30 Scatter lunges
  • 10 burpees

Published by Anchored Female wellness

This is a place where you will find paths to heal your heart, renew your mind, and begin to live more wholly and loved. You can work with me to enhance your relationships, parenting skills, career goals, personalize nutrition, customize your fitness plans and so much more.

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