No one ever accused women of not wanting it all. I swear it’s in our DNA. I want: 1. a cute, spotless house 2. thick, luscious hair 3. a perfect pedicure shown off in killer shoes 4. date nights whenever I want. But I have a run-of-the-mill military house that could use a cleaning lady, frail and thinning hair, toenails that make trolls cringe always covered by my sneakers, and Friday nights without a babysitter (aka bed by 8:45pm). But one thing I CAN have? Killer shoulders, tri’s, butt, and thighs!
You can have it all! Ok that’s kind of a lie and sounds really gimmicky. You can have perfect hair and a perky butt! Ok that’s sort of BS too. Let’s try again – You CAN have mediocre complexion, an outdated wardrobe, AND dirty floors! Ah NOW we are getting somewhere! Achievements.
You may not have the body of your dreams, and heck, we all lacking in various areas of our lives. But that doesn’t mean you can’t work to get where you want. Because women are BOSSES and we run the world (right Beyonce?)
So next time you’re dreaming of killer shoulders, tri’s (triceps), butt, and thighs, get out there and get it girl. Because you can. And because you are worth it! Dang I love being a motivational speaker and hot-mess blogger in one.
Follow these step-by-step exercises to target all the areas you want, in one total-body workout.
Side Shoulder Raises
Start with a heavy hand weight (something that feels do-able, yet challenging). Holding the weight between your hands, place the weight in front of your foot as you bend your knees and drop your upper body over to the right side, left knee bend in towards the midline of your body. Next, extend your legs and bring the weight in front of your chest. Lastly, move your upper body to face the left side as you lift the weight above your head and shift your bodyweight over to your the left foot (right toe tapped on the ground). Do 12 repetitions on the left side, then 12 repetitions on your right.
Sumo Squat Tricep Dips
Now grab both hand weights and step your feet wider than shoulder-width apart. Extend your arms overhead with your weights touching and bend your legs execute a wide squat as you bend your arms behind your head, elbows facing forward. Extend your legs and arms back to the original position and do 12 repetitions.
Squat Shoulder Raise
Start with your feet shoulder-width apart, weights at your sides. Bend your knees (being mindful not to let your knees come forward past your toes) and lift your arms up to shoulder-hight, directly in front of your chest. Do 12 repetitions.
Forward Lunge Tricep Raises
Start in a forward lunge, left leg in front of your body, right leg behind. Bend your left knee into a lunge position and lift your weights a few inches behind your hips. Next, lift the weights as high as you can while still keeping your shoulders relaxed, then release back down to the original position. Do 12 repetitions.
Overhead Shoulder Walks
Start with your arms extended overhead. Keeping your weights overhead the entire time, step your right foot behind your body. Then bend into your right knee, placing it on the ground. Bring your left knee in to meet your right, then bring your right foot in front of your body. Lastly, stand up, using right leg so lift your body back to standing. Do 12 repetitions, switching leg with each rep.
Repeat this entire circuit until you hit ‘burn out’ stage (aka you can’t finish another set). Repetition and correct form will sculpt and tone that bod in no time!
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OMG those overhead shoulder walks burnnnnnn. I do them with a plate on leg day just to get a total body move in there and holy crap I want to die by rep 5. Love the workout girlie!
Burn baby burn – I so know. I used to think the burn was bad. Oh silly me! You are so badass Kat! I love it.
Overhead shoulder walks KILL ME. Good reminder I need to do them more ha!
Love these photos they are super helpful to understand how to do it – correctly!
Keep it up, girl!
xo
Krista
http://www.hundredblog.com
I KNOW! It’s like all you want to do is drop your arms that feel like they are each 450 pounds. So good though! Thanks Krista!
I just stopped and pinned this post to my Pinterest board Juicy Tips – because that’s exactly what these are! I am a very visual person, and I love your instructional photos. They inspire me to stand up and start working out. Goodness knows, I really need a firmer tush, arms, and thighs! Thanks for these helpful step-by-step photos and instructions. 🙂
Ooooh I like it! Juicy. That’s a fun word to pair with a workout! Oh Denay, you are so sweet. GET IT GIRL!
I hate upper body, but shoulders are my favorite 😉 I’ve been working on upping my overhead press, I LOVE them hahaha 😛
I have a love hate. I hate doing upper body but I love the results. Well, I guess that goes with working out period. LOL! No no, I don’t hate working out, but sometimes the couch sounds better!
HAH HAH! You always make me laugh! “Hot Mess Blogger” 🙂 NOT true. You’re killing it!
So true! You haven’t seen my house or my hygiene skills lately 😉 wink wink
Thanks for the workout! I am always looking for new moves to shake up my daily exercises. These are great!
Shake it up! Glad I could help Marlynn!
I know what I’m doing in the gym tomorrow 🙂 this + Bev’s core challenge! I <3 having fitness blogger friends 😀 haha
You are intense girl! Anything by Bev is kick @ss!!!! xo
This workout looks awesome but this post is so much more than that!!! Thank you for the reassurance I needed that I don’t have to have it all to be perfectly happy! Xoxo
Thanks Em! Oh my gosh – I think having a child DEF keeps life in perspective!
Great post. I love how you incorporate lower and upper body in 1 exercise. My hubby and I have 4 day exercise rotation. If we incorporated upper and lower body in one exercise we could cut our workout days in half. I really love how creative you can be with an exercise routine! Thanks!
Thanks so much Jenn! I am all about getting the most bang for my buck, so many times I try to do it all in one. Focusing on one specific body part is important too. You are your hubby sound like you are ROCKING it!
This looks like an amazing workout! I did burpees and ground to overhead work today, so my everything is feeling it!
Ooh that sore is such a good sore though! Thanks Nicole 🙂
Oh boy, this looks intense. I think that either my shoulders or my back are the weakest link in my strength training, so I’m pinning this… Lord willing, I can use it with my mom when we work out together!
The great this is, you can totally choose your weight so when you’re feeling like it’s too much, just drop it down a notch. You and ‘yo momma totally got this Emily!
Girllllll your gun show is ON POINT!
I like having sculpted gunzzzzz that’s for sure. Thanks girlfriend xo
This workout looks awesome! I am totally pinning it and referring back to it for Monday at the gym! Ya!
Awesome! Thanks for the pin love Melissa! It IS a great workout!
OMG I love all of these exercises, so creative!! I’m so going to be adding a few of these into my HIIT workouts and lifting routine! I just adore a good compound movement!!
Me too! I want to get the most out of my workout since my ‘me’ time is so precious! I’m so glad you are digging these Sam!
My shoulders are not as strong as they should be…this workout is for me, isn’t it? 😛
Oh girl, I don’t buy that for a second. I see those crazy yoga moves you sport!
SO. First off. Is this your home gym or have you found some magical gym that actually lets you take pics there?!!
AND this workout. I want it ALL…and now I can have it ALL. This workout is ROCKIN girl!
Ok truth be told (don’t judge me) this was the gym my mom goes to and I seriously SNUCK IN when I was home for the holidays. Like hood up, walk really fast past the front counter and hope they don’t call me out. THEN I bribed my sister to take photos (I told her I’d buy her lunch) and she was mortified since there was like 3 peeps there she knew as she’s snapping away. ANYWAY, now that I admitted I’m kind of a convict…thanks for your sweet words. It is a bomb workout for the entire bod!