Workout Wednesday – 4 Minute Sexy Shoulder Circuit

Exercises for women

Reverse circuit order each week & use a resistance rope if you don’t have a cable or do bent over lateral raises with dumbbells.

Sets: 3, Rest of 60 Seconds between Circuits

Rear Cable Fly:  x10

Seated Lateral Raise + Front Raise + Press:  x12

Heavy Alternating Shoulder Press: x8 


See Also:

Awesome Arms Workout

Best Biceps and Triceps Exercises

Shoulder and Triceps Workout

Rear Delt Push Up Workout

Best Shoulder Workout Video



  1. Simone says:

    Love to work my shoulders to, one of the only parts of my body that begins to look like muscle. Looking forward to your weightloss programm next year!!


  2. Brenda says:

    Great Workout!!

  3. Trelle says:

    Hey there. I am a blind user of your programs and THOROUGHLY enjoy them. I recently have began having problems watching/ listening to your videos, and when you post pictures there doesn’t seem to be any descriptions. Is this something I am doing wrong, or if you haven’t been, could you add descriptions or names to the photos so I can access the info? For example, the 4 mintue sexy shoulders, not sure if it is a video or photo. I can’t find a button to click on, when I click ont he link I “think” it is, there is not text, so I assume it is a photo? Sorry for the long post. I really love your information and love the at home workouts, since I don’t go to a gym. Thank you for all of the great product, it has helped me stay in great shape since losing my vision from a car accident. 🙂 Very grateful for you!

    • Anna says:

      I’m not sure what is going on Trelle. On my end Flavia has words on the pictures explaining what exercise it is and how many reps/sets you should be doing. If your experiencing technical difficulties send a ticket to the helpdest and they’ll get you fixed up. 🙂

    • Flavia says:

      Hey Trelle, most of the recent posts have not been videos. They are infographics with the title and description in the graphic. How can I make it so you can understand the exercise format and description?

      • Trelle says:

        Okay, that is what it is then. If it is imbedded in the graphic, my screen reader won’t read it. If it is on the page as normal text, my screen reader can read it fine. It still isn’t savvy enough to read graphics! 🙂 I hate to ask for anything special, but maybe include the text in the emails? Or post them somewhere on the page by the graphics? Thank you so much for asking, Flavia! You really are awesome.

  4. Anna says:

    Thanks Flavia, I love working my shoulders! I also find it takes a while for me to build up strength in my shoulders. Glad Gym DelMonte is coming along well, can’t wait to see some new videos!

  5. Lisa says:

    I’ve recently purchased FULL-BODY-LICIOUS and I’m loving the workouts! And I’ve also just managed to master the diet plan as well so I’m on my way but I was wondering if I want to incorporate the Sexier Shoulder routine were can I slot it in during the FBL?

    Also what do you eat on you day off as I’m a bit confused on that one. If you can help direct me on the above I’ll be REALLY on my way.

    From A New Happy Flavia Follower :o)

    • Anna says:

      Hi Lisa,
      Great job on mastering the diet!! You could replace the last circuit of day 4 with the Sexier Shoulders routine. 🙂 On your days off Flavia recommends eating the same as your training days. If your really trying to loose weight you can take out the carbs from one meal. Happy Thanksgiving!

  6. Jabeen says:

    Hey Flavia,
    I cant believe I havent tried this workout yet but I’m definitely replacing my current shoulder workout for this one seeing as I’m used to it by now and I hit shoulders on Wednesdays
    Anyways, I can’t wait to try this workout tomorrow!
    And i just LOVE the cute outfit especially the red top – where is it from?
    Thank you 🙂

  7. I truly appreciate this post. Iˇve been looking all over for this! Thank goodness I found it on Bing. You’ve made my day! Thank you again

  8. I arranged this specific upward right now in my house examination clinical while using goal of replicating my work at the job with Wednesday.

  9. Cheap Gucci says:

    This specific absolutely appears like an assured event in the RIAA staying angry that no person will be getting new music much anymore, and they are losing profits, consequently take a look at only pursue zygor man and create HIM buy the fact that a lot of other individuals can also be downloading it. First of all, just how can they will desire that much dollars from charlie for downloading it seven tunes??? The our god, the pill supplier would not receive penalized that badly. That amount of money is totally preposterous. Subsequently, ought not to the actual RIAA always be asking for one other untold thousands of folks that get in addition to drag into court these for money likewise? This specific full event will be silly. Anyhow, May well… preserve combating!!

  10. You will find a web site inside progress at the moment identified as BEATPLAY that is going to be described as a great tool for independent artists in order to display their audio at no cost. That is a smart way to achieve exposure in addition to followers not having providing your own soul with a document ticket. Look into beatplay. wp. com at the moment for announcement about up-and-coming artists and the development of the specific web site. BEATPLAY, IT’S GOING TO REAL FINE… AROUND THE REAL.

  11. Sherri I’m looking for a way to consider pics offmy apple iphone photography vault make them with mymy i-pad2 photography vault aid We forgot the code in addition to ended up being questioning when there ended up being anyways to be able to reset button that and if I can store dome security issues in the event that it occurs again We have a tendency need to reduce the pics within it so please help me SHORTLY thank you Yet another thing I’ve truly seen is obviously that for many individuals, crooked credit rating may be the defense mechanism instances further than their particular command. As an example they might happen to be saddled with the condition so they really have abnormal costs planning to series. It might be because of a occupation burning or maybe incapability to the office. Sometimes divorce process or maybe separation can really deliver typically the economic instances inside unwelcome direction. Thanks discussing your thinking with this internet site.

Speak Your Mind