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You are here: Home / Physical Kitchness / Quad and Shoulder Scorcher

Quad and Shoulder Scorcher

26 May

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.

Pin It!

This low-impact workout will target your thighs (quads) and shoulders like NO OTHER!

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

Quad and Shoulder Scorcher - 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

Quad and Shoulder Scorcher - Static Hold 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

Quad and Shoulder Scorcher - Leaned 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

Quad and Shoulder Scorcher - 90 degree 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

Quad and Shoulder Scorcher - Press Backs

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.

Disclaimer: Please note that there may be some affiliate links on this page and I will earn a small commission if you purchase through those links. However, all opinions are my own. Thank you for your support.

This low-impact workout will target your thighs (quads) and shoulders like NO OTHER! Plus you can do it anywhere. Great for a prenatal workout too.
Chrissa
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38 Comments Filed Under: Physical Kitchness, Workouts Tagged With: shoulders, thighs[heart_this]

About Chrissa

I'm Chrissa - a lover of cooking, hater of spiders, fitness enthusiast, red lipstick wearer, mom and wife. Here you will find healthy recipes the family will love, step-by-step workout tutorials, meal planning guides and wellness tips.

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Comments

  1. Rebecca @ Strength and Sunshine says

    May 26, 2016 at 5:04 am

    Ah, well quads and shoulders are my favorite areas to work!! They are the best to really fatigue and get strong!

    Reply
    • Chrissa says

      May 28, 2016 at 2:22 pm

      This is perfect for you Rebecca! YES they get fatigued fast but just makes for awesome results!

      Reply
  2. Heather @ Polyglot Jot says

    May 26, 2016 at 5:43 am

    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!

    Reply
    • Chrissa says

      May 28, 2016 at 2:19 pm

      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!

      Reply
  3. Jessica Bradshaw says

    May 26, 2016 at 8:04 am

    Awesome! You are adorable!! I love this move…it works great!

    Reply
    • Chrissa says

      May 28, 2016 at 2:13 pm

      Thank you so much Jessica!

      Reply
  4. Heather with WELLFITandFED says

    May 26, 2016 at 8:11 am

    Pretty sure my rear delts will fall off if I challenge them that much! 🙂 This looks great and you are looking wonderfully well!

    Reply
    • Chrissa says

      May 28, 2016 at 2:12 pm

      HAHAHA I pinky promise no major body parts or important muscles groups will fall off 🙂 Thank you so much Heather!

      Reply
  5. Denay DeGuzman says

    May 26, 2016 at 9:49 am

    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. 🙂

    Reply
    • Chrissa says

      May 28, 2016 at 2:11 pm

      You are so fabulously fabulous. I SO appreciate all your support Denay!

      Reply
  6. Lindsey says

    May 26, 2016 at 10:56 am

    Yes! This is a scortcher! Going to add some of these moves to my next barre class plan! Thanks for sharing! xo-Lindsey

    Reply
    • Chrissa says

      May 28, 2016 at 2:11 pm

      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

      Reply
  7. Colorado Gal says

    May 26, 2016 at 1:30 pm

    I’ve been really working on my shoulders because I have the scrawniest upper body 🙂 Thanks for the thorough descriptions!

    Reply
    • Chrissa says

      May 28, 2016 at 2:05 pm

      Get building those muscles girlfriend! You are so welcome!

      Reply
  8. Sophia says

    May 26, 2016 at 5:15 pm

    It is important to stay in shape while you are pregnant as well.

    Reply
    • Chrissa says

      May 28, 2016 at 2:04 pm

      Very true Sophia. Doing my best on that front!

      Reply
  9. Alisa Fleming says

    May 26, 2016 at 5:34 pm

    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.

    Reply
    • Chrissa says

      May 28, 2016 at 2:02 pm

      Awesome Alisa! Glad this post found ya – enjoy this intense burn session. You’ll love (hate) it 😉

      Reply
  10. Natalie @ A Fit Philosophy says

    May 26, 2016 at 9:45 pm

    Look at you girl! You are so inspiring! Great workout too, I’ll have to add these in to my routine!

    Reply
    • Chrissa says

      May 28, 2016 at 1:57 pm

      Thanks friend! I hope you do – this workout is a goodie!

      Reply
  11. Ellie | Hungry by Nature says

    May 27, 2016 at 7:35 am

    I’m always working to up my shoulder game – these are awesome exercises!

    Reply
    • Chrissa says

      May 28, 2016 at 1:56 pm

      You’re probably ahead of the game then! Thanks Eliie!

      Reply
  12. Wendy says

    May 27, 2016 at 9:42 am

    You look so amazing! I have to try this workout.

    Reply
    • Chrissa says

      May 28, 2016 at 1:47 pm

      Thanks so much Wendy! I hope you do!

      Reply
  13. Shann Eva says

    May 27, 2016 at 11:51 am

    This looks like a great workout! Your arms and shoulders look amazing. Love your pregnant belly too. You are the cutest!

    Reply
    • Chrissa says

      May 28, 2016 at 1:40 pm

      Awwww thanks Shann! Just trying to keep active and sane! 😉

      Reply
  14. Rachel says

    May 27, 2016 at 1:38 pm

    Great tips! I really need to work those areas more!

    Reply
    • Chrissa says

      May 28, 2016 at 1:39 pm

      Hope this little circuit comes in handy for you Rachel!

      Reply
  15. Sandra Laflamme says

    May 27, 2016 at 8:22 pm

    I love shoulder exercises! I haven’t tried these. Will have to add them into my strength circuits!

    Reply
    • Chrissa says

      May 28, 2016 at 1:37 pm

      I hope you do Sandra! Thanks for stopping by!

      Reply
  16. Emily says

    May 28, 2016 at 12:04 am

    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.

    Reply
    • Chrissa says

      May 28, 2016 at 1:35 pm

      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!

      Reply
  17. Heather with WELLFITandFED says

    May 28, 2016 at 8:53 am

    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!

    Reply
    • Chrissa says

      May 28, 2016 at 1:32 pm

      You are so sweet Heather! Thanks friend!

      Reply
  18. Susannah says

    May 30, 2016 at 12:27 pm

    Dang girl! Way to keep in shape during your pregnancy!

    Reply
    • Chrissa says

      June 1, 2016 at 11:28 am

      Awe thanks Susannah! I try!!

      Reply
  19. Liz @ The Clean Eating Couple says

    May 31, 2016 at 7:09 am

    Get it strong mama!!! This workout looks like a killer. I have to try this at the gym 🙂

    Reply
    • Chrissa says

      June 1, 2016 at 11:12 am

      It seriously IS a killer! In a good way of course! 😉 Thanks Liz.

      Reply

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Oh, hi there!

Hey busy moms! Feeling a 'lil overwhelmed sometimes? I hear ya. But don't worry - I've got lots of healthy (EASY) recipes and at-home workouts to simplify your life and keep you on track. All with a little mom humor mixed in. Interested to know more? Click here >> Read More…


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