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20 Minute Shoulder Workout with Dumbbells - Caroline Girvan

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Rating: 4.0; Vote: 1

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!
Date: 2022-05-17

← 1 Hour Full Body Workout at Home - Calisthenics - NO EQUIPMENT, NO JUMPING - Caroline Girvan

20 Minute Abs and Core Workout - Dumbbells + Bodyweight - Caroline Girvan →

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Comments and reviews: 10

Matchette
Wow! The right exercises and 8lbs is NO joke! Even Caroline was sore to cool down! Awesome job Caroline. Due to traveling and a few other issues I haven't been able to do my normal routine of exercising so I figured I'd start off with the shorter ones! I don't know how Caroline does it but this was quite the workout for the lower weight and short time period!
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Liz
We May be long past Christmas (writing this on 1 March) but this class was a gift anyway. I-ve been struggling to get back into weight training after taking time off and focusing on gentle yoga, so this 20 minute focused class was perfect to feel motivated and good about using weights again. As always. Thank you Caroline!
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LHTA
tough exercises. i thought my 3 kg dumbbell would be really light( i started just now with 3 kg but it is kind of light for me) i was wrong. thanks a ton maam. but i didnt understand the difference between diagonal raise and lateral raise
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Andrea
Just getting back into working out. I looked at your EPIC workouts and thought I should probably ease my way back in with some 20 min workouts first. Today was awesome! Excited to do this entire series! Thanks Caroline!
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Luis
Missed the gym today, first time I tired one of your workouts and it was definitely tough. I definitely need to do more of them because I just realized my cardio sucks compared to my strength. Thank you for videos!
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Christina
My first workout with you, Caroline! And it won't be my last. I've known of you for a while but was always really intimidated to try your workouts. I'm ready to get serious about body composition. Thank you!
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Katiefavs
I know it's not Christmas anymore but starting these videos again, they work perfect for my schedule and give me a great workout in such a short time. Thanks for all you do Caroline!
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Elizabeth
When you decided to take your much deserved break, I went back to Epic Heat. I'm late to the party but I am LOVING these 20 minute work outs! They work! Thanks Caroline!
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Shantelle
Finally getting back in the gym after a month long break. These shorter workouts are the perfect way to baby step back into my routine.
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