15 Minute SHOULDER WORKOUT at Home or the Gym with Dumbbells

15 Minute Shoulder Workout is an excellent add on workout from Caroline Girvan. It is a perfect way to round out an upper body day. I did it just before doing her Iron Series Day 5 Arms & Abs Workout. My shoulders and arms feel pumped! I really like the interval times in this workout. They really give you room to grow (lift heavier) when you return to the workout. What surprised me was that I can lift heavier for shoulder press, but somehow alternating arms was a game changer. I started with 25 pound dumbbells and almost immediately had to drop to my 20s. All of the exercises in this workout are done interval style: 30 seconds of work followed by 30 seconds of rest. There is a timer in the upper left hand corner of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise.

15 Minute Shoulder Workout is 18:54 minutes; 1:14 minute intro, no warm up and 1:05 minute stretch. Equipment: dumbbells. Caroline is using 8kg/17.6 pound dumbbells. The weights listed below are what I used.

  1. Alternating shoulder press (arms are in goal post) (20# DBs)
  2. Repeat #1 two more times
  3. Clean to press (pull DBs up upright row style, when they are at shoulders, flip wrists and do an overhead press) (15# DBs)
  4. Repeat #3 two more times
  5. 90 degree elbow lateral raise (bent arm side raises, alternate arms) (10# DBs)
  6. Repeat #5 two more times
  7. Diagonal press (hold one DB in both hands by bar, push DB in front of you/overhead) (one 20# DB)
  8. Repeat #7 two more times
  9. Rear delt flys (10# DBs)
  10. Repeat #9 two more times

Finisher: (60 seconds; no rest/recoveries)

  1. Press (x2 dumbbells) for 30 seconds (double arm overhead press) (20# DBs)
  2. Press (x1 dumbbell) for 30 seconds (hold one DB in both hands and push overhead) (one 20# DB)

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


2 thoughts on “15 Minute SHOULDER WORKOUT at Home or the Gym with Dumbbells

    1. Yes, I will. In fact, I plan to do my first CGX workout on Saturday then I will do about 2 weeks of CGX workouts. But I will stop when I finally receive Cathe Friedrich’s STS 2.0 program. Once I finish that, I will probably return to CGX to do the Beastmode program.


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