Name: Playbook - Chelsea Hofer - 10 Min Shoulders
Uploaded: 2024-03-21T21:44:48.706Z
Duration: 10 min
Description: 10 Min Shoulders

Gave myself 10 minutes to work through an arm circuit and these were toasty! Easy peasy, 30 seconds of everything for 3 rounds. Find a rhythm that works for you!

Weights:
I used 10lbs on everything except reverse fly, I dropped to 5lbs

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- Keep a slight bend in the elbows, flat back, and athletic stance
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell bent-over reverse fly

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Shoulders

10 Min Shoulders

This is good for a start or return of the exercise

Jülide M. Çelebi

Feels awesome! I love full body workouts. It's just enough for my body to feel good!

Jessica

20 Min Full Body Strength

10 min never felt longer😂😂 amazing as usual - thank you always Chels! Xo

Nicolette

That was GREAT! I really felt the burn💪🥲

Jenny

Thank you! That was really effective 🙏🏻✨

Carolina

10 Min Abs 🫧

30 Min Full Body Strength

Really loved this workout - merge t mix of cardio, bodyweight & band. Will definitely be revisiting this one!

Cady

35 Min Lower Body w/Bands

20min Leg Burner 🏋🏽‍♂️

Total Body Pyramid Workout 🔺

I added weights to this & it kicked my butt 🥵 took me about 35 mins to complete

Evhenija

30 Min Lower Body | Bodyweight

Moderate Impact Upper Body 🫧

10 Min X 3 Mvmts | Glutes & Leg 📌

That workout was intense but amazing! Thank you!

Wendi

Sonya Terry

Got through 2 rounds LOLLLLLL this is intense (for me anyway) and so WONDERFUL <3 thanks Chelsea!!

10 Min Shoulders

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