Skimble
Download on the App Store
Moderate Workout

Splits

Moderate   44 minutes

Target Areas: Shoulders

Equipment: No Equipment

Cali Decastro
 		    Added By Cali Decastro
Splits
Tags
Bodyweight Workouts Shoulder Workouts Zero Equipment Workouts

Exercises

Set 1: 1 round
Shadow Boxing
Shadow Boxing
1 minute
Shadow Boxing
Shadow Boxing
1 minute
Shadow Boxing
Shadow Boxing
1 minute
Transition
Transition
30 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
1 minute
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 minute
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
1 minute
Transition
Transition
30 seconds

Set 2: 1 round
Shadow Boxing
Shadow Boxing
1 minute
Shadow Boxing
Shadow Boxing
1 minute
Shadow Boxing
Shadow Boxing
1 minute
Transition
Transition
30 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
1 minute
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 minute
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
1 minute
Rest
Rest
1 minute

Set 3: 1 round
Shadow Boxing
Shadow Boxing
1 minute
Shadow Boxing
Shadow Boxing
1 minute
Shadow Boxing
Shadow Boxing
1 minute
Transition
Transition
30 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
1 minute
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 minute
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
1 minute
Transition
Transition
30 seconds

Set 4: 1 round
Shadow Boxing
Shadow Boxing
1 minute
Shadow Boxing
Shadow Boxing
1 minute
Shadow Boxing
Shadow Boxing
1 minute
Transition
Transition
30 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
1 minute
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 minute
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
1 minute
Rest
Rest
1 minute

Set 5: 1 round
Shadow Boxing
Shadow Boxing
1 minute
Shadow Boxing
Shadow Boxing
1 minute
Shadow Boxing
Shadow Boxing
1 minute
Transition
Transition
30 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
1 minute
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 minute
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
1 minute
Transition
Transition
30 seconds

Set 6: 1 round
Shadow Boxing
Shadow Boxing
1 minute
Shadow Boxing
Shadow Boxing
1 minute
Shadow Boxing
Shadow Boxing
1 minute
Transition
Transition
30 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
1 minute
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 minute
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
1 minute
Rest
Rest
1 minute

Related Workouts

Intervals
Intervals
24 minutes, Intense
Morning KB
Morning KB
35 mins 40 secs, Moderate
Warm Up
Warm Up
48 minutes,
Fat&strenght
Fat&strenght
36 mins 40 secs, Moderate
GPP 5
GPP 5
28 minutes, Intense
Battle Tested
Battle Tested
50 mins 30 secs, Intense
Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.
Log Workout
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.

Show More

Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free