Tri and Shoulders, OH MY!

This is an efficient upper body workout using light weights, soup cans, or water bottles. Really anything you have around the house.

I don't know if you are a mama like me, but these days I crave a workout that I can get in, in 30 minutes or less. Life is full, working from home with no childcare, effective and time efficient is needed. Today's workout is an upper body burn and all you need are two light weights or water bottles! We will pulse it and hold to burn and build the shoulders and triceps.


Equipment needed: Lightweights or water bottles (I see you out there with minimal equipment)

Workout time: 15-20 minutes (time depends on finisher)

Instagram demo here.

Perform each move for 45 seconds the first round and 30 seconds for the second round. The goal is to transition between each move with no breaks, taking a minute between each round to catch your breath. If you want an extra challenge, add a final 20 second round of each move for an extra 3 minute burn.


Move 1: Goal Post Arms, in and out

Move 2: Goal Post Arms, down and up (biceps stay in place and in a 90 degree angle with your forearm as you bring your forearm down 90 degrees towards the front)

Move 3: Goal Post Arms Pulse up and down one inch or Hold

Move 4: Tricep Kickback 

Move 5: Tricep Kickback Pulse

Move 6: Weighted  Standing Oblique Crunch with OH Reach Rt

Move 7: Weighted Standing Oblique Crunch with OH Reach Lft

Move 8: Sumo Squat to Overhead Y Press (arms form a Y instead of directly overhead)

Move 9: Hold Y Press

Move 10: Lateral Arm Raises



Advanced: Reverse Scale the ladder push-ups and squats/squat jumps.  You will perform 10 push-up & 1 squat, 9 push-ups & 2 squats, 8 push-ups & 3 squats. Working your way up and down the ladder, until you have reached 1 push-up & 10 squats.

Intermediate:The same reverse ladder, but only perform even number reps, so 10 push-ups (on your knees if needed) & 2 squats, 8 push-ups & 4 squats until you reach 2 & 10.


Tag us and hashtag #ULASweats #ULAMoves if you do this workout!