Welcome to my 20-minute arms & shoulders toning workout. This is a continuous flow workout with 20-second intervals of reps, combinations and isometrics. The entire workout is standing and is easy to follow, rhythmic and fun. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Water bottle
Gorilla Mat
Dumbbells – Light

Before You Begin

Following a warmup, this workout is is made up of 10 sets, each 1:20 and made up of continuous rhythmic arms and shoulders strength exercises. In each set there are 20 seconds of a first exercise, 20 seconds of a second exercise, 20 seconds of a combination of the two exercises and 20 seconds of an isometric hold. The purpose of the workout is to build endurance by keeping pace with the music using light weights. I used 2 lb (0.9 kg) weights.

Workout Video:

Workout Breakdown:

There are 10 sets in this workout, all performed back to back without rest. Each set is made up of 2 different exercises, a combination of both and an isometric hold. Perform every move for 20 seconds while keeping pace.