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

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