Toned shoulders challenge

Women are often more interested in abs and legs workouts, but training our upper bodies is important too. Apart from the fact that having upper body strength is useful in everyday life and often helps prevent back injury, toned shoulders, arms and chest look good.  Our shoulder muscles work in two ways.  They perform lots of lifting, pushing and pulling actions and also stabilise our shoulder blades while other muscles are performing actions.  The 3 exercises in this challenge work the shoulder muscles in different ways, for best results in improving strength and tone.

How to do the challenge

You’ll need some hand weights for the exercises to be effective.  2lb or 4lb (1kg or 2kg) should be challenging enough for anyone who doesn’t do regular strength training.  (If you don’t have any hand weights, you can improvise cans of beans or small water bottles for example, but these won’t be as comfortable to grip.)

Before you start, warm up your shoulders with a few reaches over your head without weights.  Please make sure you’ve read the safety information here.

The chart gives you the number of reps you should do of the exercises each day.  You can download a printable copy of the chart by using the form below.

Toned shoulder challenge – exercises

Toned shoulder challenge shoulder press 07101758

  • Stand with your feet slightly wider than hip distance.
  • Start with your elbows bent and hands either side of your shoulders, palms facing forwards.
  • Extend your elbows, lifting the weights above your head.
  • When your arms are straight, reverse the movement and bring your hands to the starting position.

Forward raise

  • Stand with your feet slightly wider than hip distance.
  • Start with your arms straight by your side, palms facing inwards.
  • Keeping your arms straight, lift the weights in front of your body up to shoulder height.
  • When your arms are horizontal, stop and lower back down to the starting position.

Toned shoulder challenge side raise

  • Stand with your feet slightly wider than hip distance.
  • Start with your arms straight by your side, palms facing inwards.
  • Keeping your arms straight, lift the weights out to the side.
  • When your arms are horizontal, stop and lower back down to the starting position.

Daily exercise reps

Toned shoulder challenge

Get a free printable of the challenge

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