Built for your equipment
No weights, dumbbells at home or a full gym. Every move and weight matched to your setup.
Free from Amanda Tress
The shoulder workout everyone asks me about. Now it’s yours.
My arm circles, my 10 to 1s, and the posture work that pulls you up tall. About 25 minutes. Built for what you train with.
- Your shoulders roll forward from your phone, your laptop and carrying everyone
- You crop your arms out of photos or skip the tank top
- Your workouts hit legs and abs, but shoulders get an afterthought
- Lifting a suitcase overhead feels harder than it used to
Strong shoulders change your posture, your shape and how you carry yourself. Let’s build them.
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Inside your guide
Not just a workout. A method.
Why shoulders matter after 35
Posture, everyday strength, and protecting your shoulders through midlife.
Every move, coached
Step-by-step cues so your shoulders do the work, not your neck.
The 10 to 1s, explained
The ladder I’m known for, round by round. Including the “just for fun” finish.
A 4-week progression
Learn it, cut the rest, add weight, then test yourself.
A printable workout
One page you can bring to every session.
The method
4 parts. About 25 minutes. Shoulders that shake by the end.
Arm Circles
3 min
small, medium, large, then reverse
10 to 1s
192 reps
lateral raise, front raise, overhead press
Single-Arm Press
3 × 10
each arm, heavier
Posture Finisher
4 min
the muscles that stand you up tall