45 minute beginner shoulder workout with a barbell at home

Here's everything you need to try our 45 minute beginner shoulder workout with a barbell 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.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Pike Press Up
  • Circuit 2
  • Yoga Press Ups
  • Circuit 3
  • Russian Twists
  • Side Raise
  • Heel Taps

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.

Circuit 2

Complete this round 3 times.

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.

Circuit 3

Complete this round 3 times.

Russian Twists

Complete 18 repetitions

Buy Plates
Core
Trunk
Rotation

Coaching Tips For Russian Twists

Follow these cues to perform Russian Twists correctly:

  • Do not move with speed
  • Let the load pull on your core.

Side Raise

Complete 8 repetitions

Buy Plates
Isolation
Upper Body
Deltoids

Coaching Tips For Side Raise

Follow these cues to perform Side Raise correctly:

  • Do not use any momentum
  • Keep the shoulders in a fixed position throughout
  • Only have a slight bend in the arm
  • A plate is used in the video, but a dumbbell is more appropriate.

Heel Taps

Complete 20 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Heel Taps

Follow these cues to perform Heel Taps correctly:

  • Start by lifting the head and pressing the lower back into the floor, this will create tension in the abdominals
  • Slowly tap the heels, alternating each rep.

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This workout was made by Sean Klein

Sean Klein

Signature

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