Spicy Shoulder Workout in Just 15 Minutes!

Posted on Dec 03, 2024

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:

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:

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:

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:

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:

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:

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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