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Moderate Workout

Shoulders

Moderate   33 minutes

Target Areas: Shoulders

Equipment: Dumbbells, Exercise Mat

Kayla B
 		    Added By Kayla B
Shoulders
Tags
Home Gym Workouts Shoulder Workouts Dumbbell Workouts

Exercises

Set 1: 2 rounds
Big Forward Arm Circles
Big Forward Arm Circles
25 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
25 seconds
Arm Pumps
Arm Pumps
25 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Push-Ups
Push-Ups
10 reps
Rest
Rest
30 seconds

Set 2: 3 rounds
Overhead Press
Overhead Press
8 reps
Rest
Rest
30 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
30 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
10 reps
Rest
Rest
30 seconds
Governators
Governators
8 reps
Rest
Rest
25 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
10 reps
Rest
Rest
25 seconds
Dumbbell Shrug
12 reps
Rest
Rest
30 seconds

Set 3: 1 round
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
1 minute
Rest
Rest
25 seconds
Plank Hop Outs
Plank Hop Outs
30 seconds
Rest
Rest
30 seconds
Toe Touch Single Arm
Toe Touch Single Arm
30 seconds
Rest
Rest
25 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
Rest
Rest
20 seconds
Flutter Kicks
Flutter Kicks
30 seconds
Rest
Rest
20 seconds
Frog Crunches
Frog Crunches
30 seconds
Rest
Rest
25 seconds
Leg Lifts
Leg Lifts
30 seconds
Rest
Rest
25 seconds
Plank
Plank
30 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Cobra
Cobra
25 seconds

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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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Workout Categories

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