Spicy Shoulder Workout: Build Strength and Burn Fat in Just 15 Minutes!
Got 15 minutes to spare? Turn up the heat with this spicy shoulder-focused AMRAP workout from @mamakayfitness that targets your upper body, core, and stability muscles while torching calories. It’s quick, intense, and perfect for anyone short on time.
The Workout: 15-Minute AMRAP
Complete as many rounds as possible of the following:
- 12 “Y” Raises
- 12 Bent Arm Lateral Raises
- 12 External Rotations
- 12 Alternating Arnold Presses
- 20 Bear-Stance Shoulder Taps
- 12 Bear-Stance Reaches
Breaking Down Each Move
1. “Y” Raises (12 Reps)
Why it works: This move strengthens your shoulders and upper back, improving posture and building stability.
How to do it:
How to do it:
- Grab light dumbbells or resistance bands.
- Stand or sit tall, core engaged.
- Raise your arms into a “Y” shape, keeping your movements slow and controlled.
- Lower back down without letting momentum take over.
2. Bent Arm Lateral Raises (12 Reps)
Why it works: This classic exercise sculpts broader shoulders and helps balance your upper-body musculature.
How to do it:
How to do it:
- Hold a dumbbell in each hand with your elbows bent at 90 degrees.
- Lift your elbows outward until they reach shoulder height.
- Slowly lower back to starting position.
3. External Rotations (12 Reps)
Why it works: A great move to target your rotator cuff muscles, reducing injury risk and enhancing shoulder mobility.
How to do it:
How to do it:
- Use a light resistance band or small weights.
- With your elbow bent at 90 degrees and close to your side, rotate your arm outward.
- Focus on controlled motion and avoid letting your elbow drift away from your body.
4. Alternating Arnold Presses (12 Reps)
Why it works: This dynamic shoulder press variation hits all heads of the deltoid while engaging your arms.
How to do it:
How to do it:
- Start with dumbbells in front of your shoulders, palms facing inward.
- Press one arm overhead while rotating your palm outward.
- Bring it back to start and repeat on the opposite side.
5. Bear-Stance Shoulder Taps (20 Reps)
Why it works: This move activates your core, shoulders, and stabilizing muscles.
How to do it:
How to do it:
- Begin in a bear stance—on all fours with your knees hovering just above the ground.
- Without shifting your hips, tap your opposite shoulder with one hand.
- Alternate sides while maintaining control.
6. Bear-Stance Reaches (12 Reps)
Why it works: This exercise builds core strength and coordination, with a focus on balance.
How to do it:
How to do it:
- From the bear stance position, reach one arm straight out in front of you.
- Return to start and alternate arms while keeping your core tight and back flat.
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