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Short Sleeve and Tank Top Upper Body Workout

Inspired To Be Fit

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 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!

Sculpt and strengthen your arms, shoulders and upper back to be short sleeve, strapless and tank top ready!

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.

Sculpt and strengthen your arms, shoulders and upper back to be short sleeve, strapless and tank top ready! 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. Click to download the FREE Printable at jillconyers.com.

Right click the image above to save to your mobile device or download the workout to print.


Time: approximately 15 minutes

Equipment needed:

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


  • Don’t skip the warm-up or cool-down.
  • 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.

I am a certified personal trainer, but this workout was not created for your specific fitness level. If you’re interested in workouts created for your specific fitness level, individual needs and goals contact me at jillconyers@gmail.com.

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 web site 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. 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

Tricep 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 towards 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.

I’d love to chat:

Have you been dreaming about short sleeves and tank tops or days without having to wear a coat?

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


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  3. Working out my arms is my favorite! The gun show is always a good time -ha ha ah!

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  5. One of my new fitness goals is to build up my arm strength. I was going to start looking for workouts soon. Yours looks like it’ll be the first that I try – maybe even tonight!

  6. I’d love to put on my tank top but today snow fall here in Belgium -:( This workout sound really good, I can feel the adrenaline. What an awesome workout post!

  7. So ready for tank tops!!! Your title had me wishing for warm weather which is a ways off in NH 🙁 I will get to work though! This looks like a good one!

  8. MAC raises, how come I have never been able to figure out the name for these! Thank you. I do this exercise for shoulder day often and have never been able to find the name!! Love this workout!! You totally deserve a girl-cation with your daughter. Yessss for short sleeves, it’s going to be 70 here this weekend, I can’t wait for spring!

  9. I love upper body workouts but haven’t done a specific upper body workout in a while- this one looks awesome. Pinned for later!

  10. Definitely dreaming of short sleeves and tanks! Great workout to get those arms ready!

  11. Awesome workout! This is similar to one I do myself!

  12. I love how organized and simple this workout is. I can’t tell you how many times I’ve wanted to give up on a workout because their jargon was so strong I felt like an idiot.

  13. Another awesome workout Jill!! Saving this for my upper body day!!

  14. I love moves like the Mac raise that force you to not only work your muscles, but also your brain as you focus on the coordination!

  15. Awesome workout!! I can’t believe winter is half way over already – time for spring!!
    You are going to have so much fun in Florida!!

  16. I was looking for a sign to do my exercises and here it is. Thank you )

  17. I’m just looking forward to not having to wear multiple layers inside! So over being cold all of the time.

  18. Fantastic workout and ethos too! I can’t wait for when the weather gets warmer so I can enjoy the fresh air more and get motivated!

  19. Its definitely hard to think far ahead to short sleeves and tank top weather when its currently snowing here. I’m definitely ready to ditch the heavy coats for tank tops and shorts though.

  20. Sounds like a great workout routine. I went to the gym for the first time in forever last week. I’m so happy I didn’t get sore.

  21. Love how you have described each in detail with their benefits as well ! Can’t wait to try them after recovery from pregnancy !

  22. I so need to do this! I’ve never been good about upper body toning, but it’s one of my goals in the next few months. Hope you and your daughter enjoy your trip down here to Florida!

  23. Great workout. I really need this right now. I can’t believe how soon summer will be here and I’m not at all ready 😉

  24. Ive been focusing on running-related moves but just got back to my upper body routine today. Love these ideas!

  25. I want tank top weather!!! Can’t wait to try this workout, Jill!

  26. Great workout ideas and techniques to use. I am doing a fitness challenge starting next week and haven’t for a while so it was great to get me started thinking about it!

  27. It’s snowing here, but I know that tank top season is gong to sneak up on us soon. This has me inspired to go ahead and start preparing! I need to work on my flab!

  28. Cannot wait for warmer weather! I’ve been lifting much more frequently (4 times/week) over the past month + am happy to say I’m really starting to tone back up!

    Great workout:)

  29. Great workout. I’m always looking for new routines to add so I will try this one out – thanks!

  30. I am SO ready for warm weather and tank tops… and yes, I am back to my workouts to make sure I am really ready!

  31. Robin Rue (@massholemommy) says:

    I wear my tank top to the gym with no winter coat. I can suck it up for the few minutes between the car and the building 🙂

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