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.
- 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
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
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
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
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
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
