30 minute intermediate shoulder workout

Here's everything you need to try our 30 minute intermediate shoulder workout. 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 Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Yoga Press Ups
  • Circuit 2
  • Barbell Curl to Press
  • KB Strict Press
  • Tall Kneeling Single Arm DB Press

Circuit 1

Complete this round 3 times.

Yoga Press Ups

Complete 11 repetitions

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.

Circuit 2

Complete this round 3 times.

Barbell Curl to Press

Complete 8 repetitions

Coaching Tips For Barbell Curl to Press

Follow these cues to perform Barbell Curl to Press correctly:

  • Do not use momentum on the curl
  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

KB Strict Press

Complete 9 repetitions

Coaching Tips For KB Strict Press

Follow these cues to perform KB Strict Press correctly:

  • Start and end each rep in the front rack position as shown
  • Keep the rib cage tucked
  • Finish with the biceps next to the ears.

Tall Kneeling Single Arm DB Press

Complete 18 repetitions

Coaching Tips For Tall Kneeling Single Arm DB Press

Follow these cues to perform Tall Kneeling Single Arm DB Press correctly:

  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

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This workout was made by Sean Klein

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