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Upper-Body Workout For Short Sleeve Shirts

Prep For Short-Sleeve Season With This Upper-Body Workout

The following post was originally featured on Jill Conyers and written by Jill Conyers, who is part of POPSUGAR Select Fitness.

Are you ready for short sleeves and tank top weather? I know the winter has been mild and that is nothing less than awesome, but not mild enough to leave the coat at home and definitely not mild enough to wear short sleeves or tank tops.

My daughter and I have been planning a girl-cation for spring break in Florida so you can imagine the dreams of sunshine, blue skies and sandy beaches. And the warm weather clothes that go with it!


This upper body workout can be completed in about 15 minutes. Combine it with this Tone and Lean Legs Circuit and the 12-Minute Ab Workout for a total body sculpting and strengthening session.

Time: approximately 15 minutes

Equipment needed:

  • dumbbells 8-12 pounds (depending on your fitness level)
  • timer
  • mat (optional)


  • Don't skip the warmup or cooldown.
  • Use proper body alignment and good form.
  • Weights and intensity should be based on your fitness level.
  • Modify as needed to meet your fitness level by increasing/decreasing weights, reps or rest.
  • Gradually increase intensity and/or repetitions based on your progress.

Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This website is not intended as a substitute for the medical advice and supervision of your personal physician.

Mac Raise (1) Stand with your feet about hip-width apart and hold the weight dumbbells in front of your thighs palms facing inward. (2) Brace your abs. Keep your shoulders down away from your ears. Simultaneously perform a straight-arm front raise with your right arm and a bent arm lateral raise with your left arm to shoulder height. Arm should be bent to about a 90-degree angle. DO NOT swing the weights or raise your arms above shoulder level. (3) Lower the dumbbells with control back down in front of your thighs in start position. (4) Switch sides and repeat. Targets: shoulders

Shoulder Press (1) Stand holding a dumbbell in each hand just outside of your shoulders, with your arms bent and your palms facing each other. (2) Set your feet shoulder width apart and knees slightly bent. (3) Keeping your core braced press the weights upward directly over your shoulders until your arms are completely straight and elbows locked. (4) Slowly lower the dumbbells back to the starting position. Targets: front deltoids, middle deltoids, triceps

Triceps Kickback (1) Hold a dumbbell in each hand and stand with feet shoulder width apart, knees slightly bent. (2) Bend over at the waist so your torso is almost parallel to the floor. Bend both elbows so that your upper arm is locked at your side and parallel to the floor. Your forearms should be perpendicular to the floor. (3) Keeping your upper arm still, straighten your arms behind you until the end of the dumbbell is pointing toward the floor with your palms facing in toward your body. Hold for a beat and inhale, slowly lowering your arms back to the start position. Repeat. Keep your abs tight and your back flat. Do not let your upper arm move during the entire exercise. Targets: triceps

Push-Up to Side Plank (1) Start off in a push-up position on the floor with your toes extended out and arms at shoulder level. (2) Perform a push-up and then come back up shifting your weight to one side of your body twisting to one side and bringing the arm on the twisted side up toward the ceiling. (3) Hold this position for a count then return back to the starting position for another push-up, alternating sides. Targets: chest, shoulders, triceps

Crescent Lunge with a Row (1) Hold a dumbbell in your right hand and stand with your feet together, arms at your sides. (2) Lunge forward with your left leg until your thigh is parallel to the floor. (3) Lower your torso as close as possible to your left knee as you raise your left arm out to the side to shoulder height, palm facing down. Allow the dumbbell to hang down arm straight. (4) Row the dumbbell straight up until your right elbow passes your torso. Return to start position. Repeat the prescribed number of reps and repeat on the opposite side. Targets: middle and lower traps, rhomboid major and minor, upper traps, rear deltoids

Pike Walk Push-Up (1) Stand with your feet closer than hip width apart, but not touching. Bend over, keeping knees slightly bent if needed, and place your hands on the floor in front of you. Keep your neck in line with your spine throughout the exercise. (2) Walk your hands forward until you're in push-up position and do 1 push-up. (3) Keeping your hands in place walk your feet up to your hands, as close as possible. Repeat for the prescribed number of reps. Targets: Pecs major, front deltoids, triceps

Like the workout? Share it with your friends and family. They'll thank you and I will too.



Don't forget to check out Jen's workout for the week!

Let me know if you have any questions about the workout or if you have a specific fitness related topic you'd like to know more about.

be the best version of YOU

Jill xoxo

Image Source: Jill Conyers
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