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Moderate Workout

Timekeeper 2

Moderate   21 minutes

Target Areas: Shoulders

Equipment: No Equipment

Cali Decastro
 		    Added By Cali Decastro
Timekeeper 2
Tags
Bodyweight Workouts Shoulder Workouts Zero Equipment Workouts

Exercises

Set 1: 1 round
Shadow Boxing
Shadow Boxing
1 minute
Freestyle Dancing
Freestyle Dancing
1 minute
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
1 minute
Rest
Rest
30 seconds

Set 2: 1 round
Shadow Boxing
Shadow Boxing
1 minute
Freestyle Dancing
Freestyle Dancing
1 minute
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Shadow Boxing
Shadow Boxing
1 minute
Freestyle Dancing
Freestyle Dancing
1 minute
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
1 minute
Rest
Rest
30 seconds

Set 4: 1 round
Shadow Boxing
Shadow Boxing
1 minute
Freestyle Dancing
Freestyle Dancing
1 minute
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
1 minute
Rest
Rest
30 seconds

Set 5: 1 round
Shadow Boxing
Shadow Boxing
1 minute
Freestyle Dancing
Freestyle Dancing
1 minute
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
1 minute
Rest
Rest
30 seconds

Set 6: 1 round
Shadow Boxing
Shadow Boxing
1 minute
Freestyle Dancing
Freestyle Dancing
1 minute
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
1 minute
Rest
Rest
30 seconds

Related Workouts

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Warm Up
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19 minutes, Intense
15 Box
15 Box
15 minutes, Moderate
Shadow Boxing
Shadow Boxing
30 minutes, Moderate
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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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