20 Minute Shoulder Workout with Dumbbells | Caroline Girvan

20 minutes for a solid shoulder session that will work all of the muscles of the shoulders including front, side and rear delts! Slow and controlled is the aim as always!

The dumbbells I am using for your reference are 2 x 4kg for a majority of the work, however I use 2 x 15kg for the presses at the beginning!

The timer will be on for a majority of the workout 40 seconds of work per exercise, with 20 seconds rest in between! However during the first 3 sets of shoulder press, the timer will be 30 seconds of work, with 30 seconds rest!

If will perform the shoulder press at the beginning seated however you can of course stand!

X3
SEATED SHOULDER PRESS

X2
REAR DELT FLYES
REAR DELT PARTIALS
LATERAL RAISE W/ BRIEF PAUSE AT TOP
PARTIAL LATERAL RAISES
ARC RAISES
FACEPULLS
DIAGONAL RAISES
PARTIAL PRESS W/X1 FULL PRESS 1/2 WAY

FINISHER!

1 MINUTE OF AROUND THE WORLD!

You will notice the slower you lower those dumbbells, the more challenging it is and therefore you will gain more out of each rep! Let’s make it as challenging as possible! 😉

This is day 1 of 24 Days of Christmas however you can absolutely perform these workouts however and whenever suits you! Most of the workouts will be approximately 20 minutes in duration however some may be shorter.

These workouts, even though shorter in duration, you will gain alot from these workouts. I have intentionally incorporated mostly compound movements in most of these workouts over the next few weeks. There will usually be more isolation work towards the end of the workout or like this day 1, that bit more isolation work.

For me personally, these workouts are combined with my usual daily (unless a storm is forecasted!) walk with Winston which is typically one hour.

Even though I am sharing 7 workouts per week, there will be a weekly abs / core specific workout as more of an ‘active’ rest day.

Is it ok to exercise everyday?

Exercise can mean different to everyone. It is recommended to move your body daily, however I think we all can appreciate the odd day completely relaxing with feet up!

I am ‘active’ nearly every single day however I don’t ‘train’ everyday. I typically resistance train with intensity approx 4 days per week with 1 day for HIIT! And the HIIT I love is so intense for me that I do only do it once per week…. Unless a challenge such as the HIIT IT HARD week!

Plus even though I walk Winston because he loves a good adventure outdoors, and it is incredible for the positivity it brings me, it also is exercise. It has turned into an important part of my day and my life and I love it! Nothing beats a walk on a sunny day or even a cold winters night with scarf and gloves on! Hopefully we all have some cold but calm weather to get outdoors too!

I hope these 24 workouts help provide some motivation and suggested structure for this month and if you dedicate yourself to completing most of them you will be feeling amazing!

Cx

Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

Today’s Optional Add-on: https://youtu.be/dqfovZuZVFc

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.