Welcome to my arms and shoulders endurance workout that can be done standing or seated and is suitable for all levels. All of the moves in this workout are basic arm strength exercises and so I did not create any specific demos to accommodate this workout. So just dive right into the 11-minute workout with your light weights.

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

Exercise mat
Interval timer
Water bottle
Light weights

Before You Begin

We begin with a 1-minute warm up. This is a arms and shoulders endurance workout and there are 10 unique segments with no scheduled breaks. Each segment is one exercise performed for 20s on the left arm, 20s on the right arm and 20s with both arms.

Full 11-minute Workout Video:

Workout Breakdown:

Each of these basic arm and shoulder exercises is done for 1 minute (20s on each arm and 20s using both arms). This workout can be done standing or seated.

Minute 1: Twisting Bicep Curl
Minute 2: Overhead Tricep Press
Minute 3: Lateral Raise
Minute 4: “W” Raise
Minute 5: Hammer to Shoulder Press
Minute 6: Low Row
Minute 7: Front Raise
Minute 8: Bear Hug
Minute 9: French Doors
Minute 10: Cross Punch