Functional Workout for Amazing Arms and Shoulders!

If you are time challenged like I am, you appreciate a workout that does it all. Because I spend a lot of my available training time running, I need a workout that can work my total body in a functional way, challenge my core, balance the strength in my legs without overdoing it, and, as the title suggests, create amazing arms and shoulders.

I created this workout because I feel that sometimes when I’m doing total body workouts on a regular basis, I don’t have the time to give my arms and shoulders the special focus they need to have the definition that I like. In this workout, you will not only complete two exercises each for biceps, triceps, and shoulders, you will also do some compound functional exercises that will work your entire upper body. Throw in two types of squats, some balance, and you’ve got a workout that has it all.

Ball Workout

Total Body Circuit Workout with Special Focus on Amazing Arms and Shoulders

For each arm exercise, choose a weight that challenges you while allowing you to complete all repetitions with good form.

Push Ups with Feet on the Stability Ball: Assume start position by placing stability ball under the front of legs. Note: the lower the position of the ball on your legs, the more challenging the exercise. With arms slightly wider than shoulder width, bend your elbows and lower your chest toward the floor. Press up, straightening elbows, to your starting position.

Bicep Curls, Seated on Stability Ball: Sit on the ball, with special attention to your posture. Sit tall, pulling your shoulder blades together, holding the dumbbells in each hand, with your palms facing in. As you do your curl, gradually rotate your wrists so that your palm faces your shoulder at the top of the movement. Return to your starting position without moving your upper arms or swinging the weights.

Lying Triceps Extension, Bridge Position on the Ball: Roll down on the ball until your head rests level. Lift your hips so that you are in a bridge position. Contract your glutes and your abdominals throughout the set. Hold dumbbells above your head, palms facing in, arms straight. Without moving your upper arms, bend your elbows, lowering the weights behind your head. Return to the starting position.

Squat with Lateral Shoulder Raise: Stand with your feet hip width apart. Holding a dumbbell in each hand, bend your knees into a squat, keeping your abdominals contracted, your spine neutral and your chest up. As you rise, lift your arms to shoulder height, keeping your elbows straight but not locked. Return your arms to your sides as you lower into your next squat.

Crunch on Stability Ball: Sit on the ball then roll down so that the ball supports the small of our back. If you choose, you may use a medicine ball for a resistance, or use your hands to lightly support your head and neck. Contract your abdominals as you exhale lifting your shoulders several inches above the ball. Return to the starting position. Note: You will get a better workout if you stop slightly short of a “resting” position between each repetition. This will keep the tension on the abdominal muscles and make the exercise more challenging.

Bent Over Row, Standing on the Right Leg: Holding a dumbbell in each hand, shift your right into your right leg. The knee is bent slightly as you bend over at the hips, letting your left leg extend behind to counterbalance. Keep your spine neutral. Bend your elbows to lift the weights, squeezing your shoulder blades together. Slowly straighten your elbows. Try to maintain the balance for the set. You may keep the back foot on the ground for better balance. Note: It helps if you find a focal point and keep your head still while completing this exercise.

Reverse Flye, Standing on the Left Leg: Start as above, on the left leg. This time you will keep your elbows straight but not locked as you lift the weights to shoulder height. Slowly bring them back down for each repetition.

Amazing arms


Triceps Pushups:  At a wall, hold the stability ball with your hands and arms close together. Your elbows are straight, and your arms are parallel to the ground. Walk your feet back slightly so. The farther back your feet the more challenging the exercise. Keeping your spine neutral, bend your elbows, keeping them close together as you do so. Allow your heels to come naturally off the floor as you lower your body. Straighten your elbows to the starting position.

Wide Leg Squat with Bicep Curls: Stand with legs wider that shoulder width, toes pointing out slightly, holding a dumbbell in each hand, at your side, palm up. As you bend your knees into a squat, bend your elbows into a bicep curl. Straight your knees and elbows back to your starting position.

Twisting Crunch on Ball: Perform the crunch as above, this time alternating twisting from side to side as you lift your shoulders. The medicine ball is optional.

You can perform this workout two or three days a week, or throw it in once a week or so for some variety to your total body workouts.  If you have any questions about the exercises, please ask in the comments. I hope you enjoy it!

Disclaimer: Although I am a certified Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.

How do you fit strength training into your busy schedule?

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  1. says

    Thank you for that! Always looking for fresh ways to challenge the ole bod. I’ve been using fitness apps to work legs/arms/core/whatever after my run. Having someone/something just tell me what to do saves so much time.
    Marcia recently posted..So I Thought I Could DanceMy Profile

  2. Sable Weisman (@SquatLikeALady) says

    LOVE that this can also be done at home or at a shoddy apartment/hotel gym — very versatile for bikini/figure/fitness/bodybuilding/physique trainees who don’t have the luxury of always making it to a traditional gym for every session! (:

  3. says

    Hi there, Debbie, I know this is totally unrelated, but the one thing I struggle with from converting to vegan, is..cheese. I can pass up the meat, but I havn’t yet found a good cheese! I have tried a couple that are ok for salads or toppings, but I’m talking, a meltable cheese for dishes, or even grilled cheese. I know that after a time you can adapt to anything, but I so want a melty vegan cheese!! I watched “vegucated” this wknd and while i’d seen a billion documentaries, this one hit home for me, because farm factories, even the dairy…are just like puppy mills, and it broke my heart! can you email me any tips to I’d be forever in your debt. I don’t know any vegans in “real life”!!
    fizzgig recently posted..The Results are In…My Profile


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