Workout shoulders, ABS & booty with this shredder challenge.  Use your own body weight or add light weight dumbbells.  Fitness is a huge part of weight loss but an even bigger part of managing stress and being happy.  Try this workout to boost your mood, shoulders, ABS and booty.  Start small and work your way up.  Share your sweaty #Fit4Females selfies!  There are lots of free workouts here.

Workout Shoulders, ABS & Booty Shredder – Demo Video

What you Need for the Shoulder, ABS & Booty Workout

  • Warm up 5 to 7 minutes minimum, workout is 4 rounds & cool down stretch 5-10 min
  • Body weight to start *progression to dumbbells if you want to add resistance
  • 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 limit
  • Take it at your own pace, start slow if you are new to 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

Workout “Shoulder, ABS & Booty” at a Glance

  • Type of workout: Consistent reps and rounds
  • Always warm up first: You can perform 10 reps of each exercise at a lower intensity for 3 rounds to start as a mini warm up – no dumbbells
  • You could also do a traditional cardio warm up for 5-6 minutes

Perform 4 rounds of each exercise

Slow and consistent.  Take your time.  Use the hashtag #Fit4Females to tag us on social media so we can find you.

#1 Lateral and Front Shoulder Raise

  • 20 reps total, 10 on each arm
  • Bonus: stand on one leg for more core / AB engagement, switch legs after 10 reps

#2 Single Leg Standing Knee in with Abduction

  • 10 reps each leg
  • Abduction means to “take away from the midline of the body, out to the side
  • Keep standing tall

#3 Side Plank Shoulder Raise 

  • 10 on each side
  • Start with knees bent and just body weight
  • Progress to dumbbells as you get stronger

#3 Plank Hip Drop Press *option to shoulder press

  • 10 reps each side
  • Bent legs and start with just body weight
  • Start with just lower body
  • Progress to add in upper body press as you get stronger

Repeat from top for 4 rounds total.  Cool down, stretch and a little meditation at the end.

Trina’s Final Notes

For In Studio workouts try a FREE Women’s Only Boot Camp or Stroller Fitness Workout. If you want a little more, meals, workouts and my coaching check out our Online 28 Day Shape Up challenge complete with at home workouts, meal plans and more.

xo Trina

Do this Next

Daily Routines for Weight Loss and Stress Reduction

Click here to get Workouts Delivered to your Inbox


Meet us in Person

Join us in Studio for a FREE Women’s Only Boot Camp or Stroller Fitness Workout.

Drop me a comment below about what body parts you would like to work on and I will pump out a video for you.

Share This
Share on Pinterest