30 minute beginner shoulder workout with a resistance band at home

Here's everything you need to try our 30 minute beginner shoulder workout with a resistance band at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Pike Press Up
  • Yoga Press Ups
  • Single Leg Isometric Glute Bridge With Leg Lowering
  • Circuit 2
  • Superman Hold
  • Inverted Plank

Circuit 1

Complete this round 3 times.

Pike Press Up

Complete 8 repetitions

Secondary
Upper Body
Vertical Press

Coaching Tips For Pike Press Up

Follow these cues to perform Pike Press Up correctly:

  • Create a tripod with your hands and head
  • Do no flare out elbows aggressivly
  • Move slowly with control.

Yoga Press Ups

Complete 9 repetitions

Secondary
Upper Body
Vertical Press

Coaching Tips For Yoga Press Ups

Follow these cues to perform Yoga Press Ups correctly:

  • Use your triceps and shoulders to slide your head toward your feet from the bottom of press up position.

Single Leg Isometric Glute Bridge With Leg Lowering

Complete 8 repetitions

Secondary
Lower Body
Hip Dominant

Coaching Tips For Single Leg Isometric Glute Bridge With Leg Lowering

Follow these cues to perform Single Leg Isometric Glute Bridge With Leg Lowering correctly:

  • Keep consistent tension in the glute
  • Keep a tight core throughout.

Circuit 2

Complete this round 3 times.

Superman Hold

Complete 30 seconds

Core
Trunk
Lumbar Stability

The superman hold is one of the most effective lumbar stability core variations.

Benefits of Superman Hold

The main benefit of the superman hold is its ability to gain strength and endurance in the muscles of the lumbar spine including the erector spinae.

How To Do Superman Hold

  1. Lye with the chest on the floor.
  2. Use the muscle in the lumbar spine (lower back) to lift the legs and arms.
  3. Keep the legs together and tense the glutes as much as able.

Coaching Tips For Superman Hold

Follow these cues to perform Superman Hold correctly:

  • Keep feet and hands close together
  • Squeeze the glutes and keep tension throughout the hold.

Inverted Plank

Complete 20 seconds

Core
Trunk
Shoulder Stability

Coaching Tips For Inverted Plank

Follow these cues to perform Inverted Plank correctly:

  • Lock both your elbows, tense your glutes and keep your feet together.

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This workout was made by Sean Klein

Sean Klein

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