Home Workout # 23: Shoulders & Glutes

Home Workout # 23: Shoulders & Glutes

Golden Proportions:

Nothing looks better than a body with great shoulders and glutes. Join me for this 20-minute high intensity home workout. All you need are kettlebells and dumbbells.

home workout 23 - shoulders & glutes

Equipment Required:

  1. A Gymboss Interval Timer
  2. A laptop, smart phone, or tablet (to play this workout video)
  3. Shock-absorbing surface, such as interlocking floor mats.
  4. Dumbbells: I used 15 pound dumbbells and 8 pound dumbbells.
  5. A Kettlebell: I used a 25 pound kettlebell.

Always a Must!

Drink your BCAAs!

Stay hydrated with water.

  • I like to add BCAAs. Click here to read why.

Video Workout:

Set your gymboss timer for: 40 seconds WORK, 10 seconds REST. This circuit consists of 6 different exercises. Perform the circuit 4 times, which takes ~20 minutes. I did it 4 times and my shoulders were BURNING!

  1. Squat -> Bicep Curl -> Shoulder Press (I used 15 pound dumbbells)
  2. Sumo Squat -> Upright Row (I used a 25 pound kettlebell)
  3. Steering Wheels (I used a 15 pound dumbbell)
  4. Bent Over Poster Deltoid Raises (I used 8 pound dumbbells)
  5. Lateral Deltoid Raises (I used 8 pound dumbbells)
  6. Two-handed kettlebell swings

Do the workout with me. Just click on the video.


Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!


  1. Sara,
    I love your workouts and website. I too, am a professional and view staying fit and active as one of my top priorities along with my family. I recently started back to work full-time in May and the stress from the adjustment caused me to gain 10-15 lbs. Not fun!! I ran across your website and I was like, HOLLA!!! THis is the answer and I have been doing your workouts for two months, Just want to say thank you and I am always excited to get a new workout.


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