Everyone has a few love/hate relationships in their life. Maybe thin mints. Or possibly Bravo TV. It could be credit cards or Anthropology (probably both in that case). Mine is this quad and shoulder scorcher.
Why in the love of all Girl Scouts, Real Housewives, ridiculously cute flowy tank tops, and heavenly scented candles would I do a workout I loathed so much? Because it WORKS. Alert the top of your thighs (those quads) and shoulders because they will get some major sculpt action here. If you don’t believe me, I dare you to try this. Within a few seconds you’ll feel the target areas burn, and you’ll know exactly what I’m talkin’ about.
This low-impact workout is perfect at the gym, at home, or when you are traveling. I suggest doing this with a set of hand weights to really dig into those shoulders and get as much resistance for your thighs, but you could certainly execute the moves without weights and still get a great sculpting session. This strength-training circuit is appropriate for ALL ages, all abilities, and of course, pregnant ladies. HOLLA!! #represent
Complete this entire circuit four times through, trying your best not to rest in between exercises. If you do need to take a little stretch/breather, place your hands behind your tush (fingertips facing forward), and lift your bottom up to stretch your quads, hip flexors, and arms. You can stretch out your shoulders by sitting back down on to your heels and bringing your right arm across your body, left arm pressing your right in towards your chest, and then switch sides.
Let’s do this!
Upright Row Backs
Start with your knees and shins on the ground. Extend your arms directly in front of your shoulders, palms facing each other. Next, gently lean back to your farthest position as you bend your elbows in past your sides and squeeze your shoulder blades together (press your elbows as far back as you can). Extend your arms back in front of your shoulders and use your thighs to bring your body back to the original upright position. Do 8-12 repetitions.
Static Lean with Arm Extensions
Lean back to your farthest position (keeping your hips up towards the sky) and extend your arms directly in front of your shoulders, palms facing each other. Holding the lean, bend your elbows slightly then press your weights forward, extending your arms fully. Do 8-12 repetitions.
Static Lean with Straight Arm V Lifts
Stay leaning back and place your arms down in front of your body, palms facing upwards, on top of your thighs. Keeping the lean in your lower body, lift your arms into a V position – at 45 degree angles in front of your shoulders (palms facing each other). Lower your arms back down and do 8-12 lifts while keeping the static hold lean.
Hovering 90 Degree Arm Lifts
Lower your body so that your bottom hovers just above your heels and hold that position as you position your arms at 90 degrees in front of your chest (elbows directly in front of your shoulders). Next, lift your 90 degree bent arms slightly up, then back down. Do these small little lift pulses while holding your legs for 8-12 repetitions.
Press and Lifts
Keep your bottom off your heels and arms at the 90 degree bend, directly in front of your shoulders (palms facing each other). Next, press your arms out to the sides (elbows directly in front of your shoulders, palms facing out) and lift your bottom as you press your hips upwards. Bring your arms back to the 90 degree angle as you lower your bottom (but never directly sitting on your heels). Do the press out and lifts for 8-12 repetitions.
Repeat this entire workout four times through.
Tips: When in a leaning position, keep your hips high and in line with your shoulders. Don’t let them fall the entire time you are doing this workout. When hovering your bottom directly above your heels, keep your chest up and shoulders relaxed, hips stacked directly below your shoulders. If your shoulders do not feel fatigued midway through each exercise, use heavier weights. If the weights are causing you to clench, let your hands or elbows drop, or cause undue tension in your upper body (shrugging your shoulders to your ears in order to keep the weights up), lower the weight or do the moves without hand weights.
Did you watch an entire episode of Real Housewives while doing this? If not, it may not be a bad idea for a good distraction! Be sure to stretch (explained in the beginning of this post) and drink plenty of water when you’ve completed this quad and shoulder scorcher.
What are your favorite workout moves for sculpting your thighs or shoulders? Some other great upper and lower body combined circuits include this ultimate buns and guns workout, killer shoulders, tri’s, butt, and thighs, and this summer bikini workout – total body tone.
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Ah, well quads and shoulders are my favorite areas to work!! They are the best to really fatigue and get strong!
This is perfect for you Rebecca! YES they get fatigued fast but just makes for awesome results!
Shoulders are so hard for me…I hate working them out! I’ll have to give this a whirl because I’m really trying to gain more strength in my shoulders! Thanks for sharing!
My shoulders used to be the weakest parts of my body – but not anymore! This would be a great way to gain more strength for you Heather!
Awesome! You are adorable!! I love this move…it works great!
Thank you so much Jessica!
Pretty sure my rear delts will fall off if I challenge them that much! 🙂 This looks great and you are looking wonderfully well!
HAHAHA I pinky promise no major body parts or important muscles groups will fall off 🙂 Thank you so much Heather!
I love this post filled with beautiful photos giving me step-by-step instructions for toning up for summer. You are so fabulously fit. You truly are an inspiration! I have this post saved on Pinterest. 🙂
You are so fabulously fabulous. I SO appreciate all your support Denay!
Yes! This is a scortcher! Going to add some of these moves to my next barre class plan! Thanks for sharing! xo-Lindsey
TOTALLY! I actually stole a few elements from some of my barre mentors. So we can all share moves and kick people’s booties together! 😉 xoxo
I’ve been really working on my shoulders because I have the scrawniest upper body 🙂 Thanks for the thorough descriptions!
Get building those muscles girlfriend! You are so welcome!
It is important to stay in shape while you are pregnant as well.
Very true Sophia. Doing my best on that front!
Wow, it sure does work – just look at your shoulders! I’ve been needing some more direct quad work that doesn’t involve leg extensions, so I’m going to try this.
Awesome Alisa! Glad this post found ya – enjoy this intense burn session. You’ll love (hate) it 😉
Look at you girl! You are so inspiring! Great workout too, I’ll have to add these in to my routine!
Thanks friend! I hope you do – this workout is a goodie!
I’m always working to up my shoulder game – these are awesome exercises!
You’re probably ahead of the game then! Thanks Eliie!
You look so amazing! I have to try this workout.
Thanks so much Wendy! I hope you do!
This looks like a great workout! Your arms and shoulders look amazing. Love your pregnant belly too. You are the cutest!
Awwww thanks Shann! Just trying to keep active and sane! 😉
Great tips! I really need to work those areas more!
Hope this little circuit comes in handy for you Rachel!
I love shoulder exercises! I haven’t tried these. Will have to add them into my strength circuits!
I hope you do Sandra! Thanks for stopping by!
Chrissa, you are seriously so muscular. You know how to make those muscles burn and develop! I’m raring to go on all these workouts I’ve seen when I get home.
Thanks SO much Emily! Yes, this routine totally fires up those muscles – it’s one of the most ‘burny’ ones I’ve done. Total love/hate like I said. Thanks dear!
I love a good arm workout and I love that you incorporate core and lower body into it as well. Nicely done. And you look so great! What an inspiration!
You are so sweet Heather! Thanks friend!
Dang girl! Way to keep in shape during your pregnancy!
Awe thanks Susannah! I try!!
Get it strong mama!!! This workout looks like a killer. I have to try this at the gym 🙂
It seriously IS a killer! In a good way of course! 😉 Thanks Liz.