Workout: Shoulders + Abs

So it’s been cold, rainy, and cloudy in Tulsa for the last two days, which means I have a reallllllyyyyy hard time wanting to leave my bed. With me upping my training intensity again this last week, I knew I needed to get out of bed and get my butt to the gym, but I wasn’t going to spend any more time there than I needed to. In and out today. Quick and painful, right? (Not painless because you still need to feel the burn). So- here’s a workout you can finish in 40 minutes max and still see major results.


  1. Side lateral raise — Drop set — 3 sets, 10 reps each

    • Do (10) reps with one weight

    • As soon as you’re finished, drop down to a lighter weight, do (10) more reps

    • Repeat one more time

    • Rest 60 seconds, repeat

  2. Upright plate row — 4 sets, 12 reps each

    • Grab a plate with both hands, pull it up directly below your chin, and lower for 12 reps

    • Rest 60 seconds, repeat

  3. Seated front raise/Seated lateral raise — Superset — 3 sets, 12 reps each

    • While seated, raise two dumbbells in front from your side to shoulder level. Keep arms straight. Do 12 reps. Without rest, move on to lateral raises

    • While seated, raise two dumbbells up and out to the side. Keep arms straight. Do 12 reps.

    • Rest 60 seconds, repeat

  4. Seated shoulder press with static hold — 4 sets, 12 reps each

    • While seated, press two dumbbells from shoulder height to above the head. Hold the left weight above the head while pressing the right weight for 12 reps. Then, hold the right hand above while pressing the left.

    • Rest 60 seconds, repeat


*Do this in circuit fashion. Complete all three exercises back to back and rest for one minute after the third exercise before repeating the circuit. Do three rounds

  1. Weighted captains chair leg raise — 12 reps

    • While in a captain chair, put a dumbbell between both feet and crunch your knees to your chest. Do 12 reps

  2. Dumbbell crunch with raised legs — 12 reps

    • While lying on a mat with legs straight up and grasping a dumbbell above your chest, slowly crunch and push the dumbbell up towards your toes. Slowly come back down making sure to keep your shoulders off the ground the entire time. Do 12 reps

  3. Dumbbell russian twist — 12 reps

    • While seated on a mat and feet raised above the ground, grasp a dumbbell with both hands. Twist from side to side, moving the dumbbell to each side as you twist your torso. Do 12 reps on each side

    • Rest 60 seconds, repeat the circuit