20 MIN. AGELESS ARMS | SHOULDER Mobility and Strength Workout at Home | Dumbbells + Bodyweight

#dumbbells #homeworkout #upperbodyworkout
This 20 minute upper body workout with light dumbbells will help you build strength in your shoulders, and a broader range of pain-free movement in your scapula (shoulder blades) to enhance your overall strength training ability, and the progress you make from your upper body workouts.

Remember not to exceed a 1-3lb weight per hand for the mobility specific exercises in this workout. I will be guiding you through each exercise, and reminding you when to lighten the load, so you can simply follow along with me and focus on the task at hand as these exercises come up.

You may feel free to include your usual weights for our muscular strength exercises (such as the overhead shoulder press) as these exercises are intended to be performed with a slightly heavier load.

If you are new to mobility training, I would highly recommend performing each of these mobility exercises without the weight first (adhering to progressive overload) and only including the dumbbells after you have built familiarity with these exercises.

With Love & all the best energy, Tiffany xox

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EQUIPMENT:

1. Light pair of dumbbells
*Only use 1-3 lbs for mobility based exercises (i.e. shoulder C.A.R.S.)

2.Moderately Heavier pair of dumbbells
*Use a weight that is appropriate for your level, and that you are comfortable with using for the strength based exercises (i.e. overhead shoulder press)

3. X2-4 Yoga Blocks (optional)
*Used to increase depth and intensity of scapular protraction/retraction push-ups. You can modify this exercise by performing these on the mat, from either a kneeling or full plank position!

~For your reference, I will be swapping between my 3lb pair and 10lb pair of dumbbells to demonstrate with.


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FORMAT:
X4 INTERVAL CIRCUITS
X1 STAPLE EXERCISE
:45 Sec. Work / :15 Sec. Rest

CIRCUIT #1: Mobility Warm Up (Shoulders/Scapula)
STAPLE #1 of 4: Scapular Pushup *progression 1
CIRCUIT #2: Light DB Shoulders
STAPLE #2 of 4: Scapular Pushup *progression 2
CIRCUIT #3: Medium DB Shoulders
STAPLE #3 of 4: Scapular Pushup *progression 3
CIRCUIT #4: Shoulder / Scapular Mobility Combo
STAPLE #4 of 4: Scapular Pushup *progression of choice

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Your MAY Full Body Pyramid Fitness Challenge Calendar PDF (5/1 - 5/24) can be found in the link below! Get ready to put your strength, endurance, and weight lifting abilities to the ultimate test with this month’s new pyramid series lineup! Pyramid training is a formatting technique used in bodybuilding that uses a scaling and descaling timer set up throughout a series of repeat set exercises, with varying work to rest ratios. This style of training helps to stimulate lean muscle development, will increase your tolerance for time spent under tension, and inherently challenge your mental toughness! Your new guide will include all of the usual strength training and split system workouts throughout the week, with the pyramid style workout being the focus of each new Wednesday upload! Remember to download your free guide from the link below, and get ready to join me for some of the sweatiest workouts to date!
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In preparation for your workouts, I would recommend doing this:
🔥 https://bit.ly/10MINWARMUP

After you've completed your workout, don't forget to stretch with this:
❄️ http://bit.ly/8MINCOOLDOWN

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⭐️ TIPS FOR GETTING RESULTS/LOSING WEIGHT FROM YOUR WORKOUTS
• While we CAN use exercises to tighten and tone targeted muscles, we cannot spot treat fat. To lose fat, I recommend being in a MODEST calorie deficit (no more than 500 calories less per day). Don't overdo it! Undercutting your calorie intake can actually result in a slower metabolism and slower muscular development. Opt for nutrient dense, whole foods and avoid processed or frozen foods.
• Include a source of protein with each of your meals or snacks. This will help you build muscle and keep your energy and hunger cravings stable. I typically aim for 1.5g - 2g protein per kg bodyweight per day.
• Be sure you are staying HYDRATED. Ladies, 2.7L (91oz) of water per day. Men, 3.7L (125oz) per day.
• Start your day with 16oz of water to kickstart your metabolism, and an additional 4-8oz every 15-20 minutes during your workout.

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