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Upper body strength

Shoulder Radiance Flow

This workout focuses on creating graceful strength and mobility through your shoulders and upper back. It's perfect for when you're feeling energetic and ready to embrace expansive movement.

30 minIntermediateovulatoryEquipment: light dumbbells, resistance band
60

Warm-up

  • Arm Circles (forward & backward)

    120 seconds

    Initiate from your shoulder joint, keeping your core gently engaged.

    Illustration of Arm Circles (forward & backward)

  • Thread the Needle

    60 seconds

    Deepen the stretch with each exhale, feeling your upper back open.

    Illustration of Thread the Needle

Main session

Dynamic Duos

3 rounds

  • Resistance Band Pull-Aparts

    12 reps

    Keep your shoulder blades drawing down and together, avoid shrugging.

    0 / 12
    Illustration of Resistance Band Pull-Aparts

  • Dumbbell Lateral Raises

    10 reps

    Lift with control, imagine pouring water out of a pitcher at the top.

    0 / 10
    Illustration of Dumbbell Lateral Raises

Strength & Stability

3 rounds

  • Dumbbell Bent-Over Rows

    10 reps

    Maintain a long spine, drawing the weights up towards your hips.

    0 / 10
    Illustration of Dumbbell Bent-Over Rows

  • Dumbbell Overhead Press (seated or standing)

    8 reps

    Press straight up, keeping your ribs gently tucked, not flared.

    0 / 8
    Illustration of Dumbbell Overhead Press (seated or standing)

Cool-down

  • Pec Stretch at Doorway

    60 seconds

    Lean gently into the stretch, finding ease in your chest and shoulders.

    Illustration of Pec Stretch at Doorway

  • Triceps Stretch (overhead)

    30 seconds

    Allow your elbow to point towards the sky, breathing into your side body.

    Illustration of Triceps Stretch (overhead)

Tags

upper bodyshouldersstrengthmobilityovulatory