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January 25, 2022

A solid shoulder workout structured to hit all areas using dumbbells with some bodyweight exercises in there too! This is an intense workout but some fun movements along the way! Work through the pressing variations first before we will reduce the weight and target the laterals and rears more direct!

The timer will be on for 1 minute per exercise with 30 se seconds rest inbetween!

The dumbbells Content Creator is using for your reference are 2x 8kg and 2x 4kg each!

STAPLE: ALTERNATING SHOULDER PRESS

NO LOWER ARNOLD PRESS
NO LOWER ARNOLD PRESS

SHOULDER PRESS
SHOULDER PRESS

ARNOLD PRESS
ARNOLD PRESS

STAPLE: ALTERNATING SHOULDER PRESS

PIKE PUSH UPS
PIKE PUSH UPS

REAR DELT FLYES
REAR DELT FLYES

LATERAL RAISES
LATERAL RAISES

STAPLE: ALTERNATING SHOULDER PRESS

HAMMER RAISES
HAMMER RAISES

PARTIAL RAISES
PARTIAL RAISES

ARC RAISES
ARC RAISES

STAPLE: ALTERNATING SHOULDER PRESS

DRIVING THE CAR
DRIVING THE CAR

FINISHER:

100 REPS CORE & SHOULDERS!

50x PLANK TO DOLPHIN
50x PLANK SAW

Combining some bodyweight exercises within this workout really demonstrates the fact that bodyweight can be so challenging… particularly those pike push ups but it’s appreciated setting the dumbbells down though, even for afew minutes!

The finisher was tough as the shoulders are simply fatigued so go be sure to go at your own and as always, have fun and be proud!

Week 4 let’s begin!!

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Always ensure you warm up before any workout. Here’s the 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs

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Here’s today’s optional add-on: youtu.be/hPi79mq_1rE

EPIC Endgame Playlist: youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL

EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

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