45 minute beginner shoulder workout

Here's everything you need to try our 45 minute beginner 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Half Kneeling KB Press
  • Circuit 2
  • Tall Kneeling Single Arm DB Press
  • Half Kneeling Dual KB Press
  • Circuit 3
  • Double Arm Landmine Press
  • Yoga Press Ups

Circuit 1

Complete this round 3 times.

Half Kneeling KB Press

Complete 6 repetitions

Coaching Tips For Half Kneeling KB Press

Follow these cues to perform Half Kneeling KB Press correctly:

  • Create a stable base in the lunge position with the front knee at 90 degrees
  • Keep the rib cage tucked and lock the elbow overhead.

Circuit 2

Complete this round 3 times.

Tall Kneeling Single Arm DB Press

Complete 14 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.

Half Kneeling Dual KB Press

Complete 4 repetitions

Coaching Tips For Half Kneeling Dual KB Press

Follow these cues to perform Half Kneeling Dual KB Press correctly:

  • Create a stable base in the lunge position, with the front knee at 90 degrees
  • Keep the rib caged tucked and lock the elbow overhead.

Circuit 3

Complete this round 3 times.

Double Arm Landmine Press

Complete 4 repetitions

The double arm landmine press is an excellent vertical press variation, especially for beginners who are just orientating themselves to the vertical press movement pattern.

Benefits of Double Arm Landmine Press

The main benefit of the double arm landmine press is it allows beginners to complete the range of motion even if the have limited mobility in the vertical press movement pattern. This enables them to learn what “correct” should feel like and as they gain range of motion they will be able to transfer this to other vertical press movements.

How To Do Double Arm Landmine Press

  1. Find a stable base with the head of the barbell firmly gripped between the hands
  2. Place the head of the barbell at the sternum.
  3. Press the weight overhead and lock the elbows.
  4. Lean the body slightly forward as the weight is pressed overhead.
  5. It’s important to maintain a tight core throughout as when the weight is overhead the core musculature will be required.

Coaching Tips For Double Arm Landmine Press

Follow these cues to perform Double Arm Landmine Press correctly:

  • Stand on a slight slant
  • Finish the rep with the elbows locked and the biceps next to the ears.

Yoga Press Ups

Complete 9 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.

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This workout was made by Sean Klein

Sean Klein

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