This quick shoulder shredder workout that is three moves can be done anywhere. Grab water, start with a good warm up, and go at your own pace for each exercise.  Make this workout happen and let us know on social media or in the comments below.  We love when you post your sweaty #Fit4Females selfies!  There are lots of free workouts here.


Shoulder Shredder and AB Workout – 3 moves 

Watch the video to the end.  I added two bonus exercises in case you are interested in a couple more moves.

routines-Fitness-Icon-tidbits-motivation#1 Shoulder Shredder and ABS Workout

These 3 moves target your shoulders and ABS on fire!  You can modify to light dumbbells and practice plank rather than a plank row.  Pen this in your calendar for two times this week. Be sure to start small and always ensure that you have perfect technique versus speed.  Your form is more important than anything else.  Take your time and slow down the reps.
  • Lifting any size weights helps you build muscle which helps burn body fat
  • Shredding your shoulders makes you look lean and sculpted
  • Having stronger abdominals helps you have better posture and can help reduce back pain
  • Trina’s Tidbit: This workout is quick and boosts energy and mood for the day

What you Need for the Quick Workout

  • 15 minutes or less *warm up for 5 minutes minimum, workout is based on your speed & cool down stretch 5-10 min
  • Light weight dumbbells if possible
  • Mat or towel
  • Water

Trina’s Trainer Tips

  • Consult your physician before you start any new exercise program
  • Always warm up first for 5-10 minutes, dynamic stretches and foam roll if possible *goal is to increase the heart rate, warm up the body and muscles and reduce the risk of injury
  • Preform each rep with good form, technique, full range of motion and work within your limits
  • Take it at your own pace, start slow if you are new or getting back into fitness
  • Listen to your body
  • Never work through pain, progression is the goal
  • Never sacrifice form for speed
  • Cool Down: 5-10 min – Always stretch and foam roll, gentle tension no pain
  • Schedule your workouts as an appointment in your calendar, read How to Do this here
  • Rest days are important and stretching is a must

Check out my 10 Day Lean and Clean for workouts, recipes and more.


Shoulder Shredder Workout at a Glance

Perform 5 rounds.  Always warm up first.

Use the hashtag #Fit4Females to tag us on social media so we can find you.

  1. 10x Single Arm Shoulder Press
  2. 10x Plank Row *start in plank if this is too difficult and count to 10 *aim for 10 on each side or 10 total if it feels too difficult
  3. 20 total AB Dumbbell Punches
  4. Rest: 30-45 seconds and repeat from top
  5. Rounds: Perform all of the exercises for 5 rounds.

Rest as you need to.  Be sure to cool down, stretch and a little meditation at the end.

Workout Instructions in Detail

#1 Single Arm Shoulder Press x 10

  • Start with light weight
  • Feet shoulder width apart
  • Single arm pressing up the dumbbell like you are punching the ceiling
  • Lower the weight slowly, repeat on the other side
  • Regression: Body weight to start, add light weights to progress
  • Progression: Slower reps and heavier

How to do Single Arm Shoulder Press


#2 Plank Row x 10 *Start in plank if this is too difficult hold plank and count to 10

Note:  I elevated my plank rows on a step because of modifications.  You can plank row directly on the ground.

  • You MUST be able to do basic planks first – here’s how *if Plank Hover is too difficult, start in a basic plank position
  • Start the movement on the floor from plank position on your forearms
  • Elbows at 90 degrees *start on knees or toes depending on your level
  • Elbows underneath the shoulders, back straight, tucked chin for a straight body line
  • Squeeze the glutes, draw the shoulders back and down, take an inhale and then exhale to press up from the ground
  • Remember to breath
  • There should be a straight line from the top of your head to your tailbone
  • Trina’s Tip: Keep shoulders healthy by stacking shoulder, elbow and wrist in one straight line.  Back straight, abs tight and chin tucked for a straight body line
  • Regression:  Lower to your knees or plank row with just the hands, pretend you are pulling dumbbells
  • Progression: Plank row is very progressed, start with body weight only then light dumbbells
  • Muscles Targeted: Upper body including shoulders, chest, biceps, triceps, back, abdominals, obliques and low back muscles *pretty much everything!

How to do Plank Row


#3 Dumbbell Punches for ABS – Core  x 20 total

  • Start the movement in a standing position with feet shoulder width or wider apart, knees soft and slightly bent, feet rooted in the floor
  • This can also be done in a traditional “boxer stance” one foot in front of the other
  • Twisting at the waist line, keep the ABS engaged and punch left hand, return to centre, then the right hand, back to centre repeat
  • Squeeze the glutes and legs to keep them engaged
  • Aim your punch at something in front of you, keep the arms up
  • Elbows soft as you punch
  • Inhale and exhale with the punches
  • Keep a straight body line from the top of your head to your tailbone
  • Trina’s Tip:  Focus a lot on your breath to work your ABS
  • Regression:  Use just the hands or very light dumbbells
  • Progression: Add heavier dumbbells as you get stronger
  • Muscles Targeted:  Upper body including shoulders, chest, biceps, triceps, back, abdominals, obliques and low back muscles and the lower body if you keep it engaged

How to AB Dumbbell Punches 


Trina’s Final Notes

Workouts make you look and feel better.  This shoulder shredder workout is not just for weight loss, it’s for your mental sanity.  Finally it’s time for you to make yourself a priority and do this workout.  The reason I dish out so much free content here is because I want you to better your life and health.  Try our Online 28 Day Shape Up challengecomplete with at home workouts, meal plans and more.

xo Trina

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