45 minute intermediate shoulder workout with a resistance band at home

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

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Pike Press Up
  • Circuit 2
  • Yoga Press Ups
  • Elbow to Hands Plank
  • Circuit 3
  • Single Arm Plank
  • Straight Leg Sit-Ups

Circuit 1

Complete this round 3 times.

Pike Press Up

Complete 14 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 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.

Elbow to Hands Plank

Complete 16 repetitions

Coaching Tips For Elbow to Hands Plank

Follow these cues to perform Elbow to Hands Plank correctly:

  • From the plank position, slowly bring yourself to the top of press up position
  • Perform a slight pause each time you find a new position
  • Move slowly with control.

Circuit 3

Complete this round 3 times.

Single Arm Plank

Complete 20 seconds

The single arm plank is an excellent core exercise for more advanced individuals to develop their anterior core and resisting rotation capabilities.

Benefits of Single Arm Plank

The main benefit of the single arm plank is it’s ability to increase strength and endurance in the muscles of the core. It can also be good at developing the pictorial muscles.

How To Do Single Arm Plank

  1. Start in the top of press up position, with the core engaged and the feet at hips width apart.
  2. Put the hands underneath the shoulders, slightly narrower than the traditional press up position.
  3. Lift one hand off the floor and place it on the lower back. Make sure the elbow is locked (the arm straight) before lifting the hand off the floor.

Coaching Tips For Single Arm Plank

Follow these cues to perform Single Arm Plank correctly:

  • Slowly transfer weight to one arm
  • Keep hips high and in line with the shoulders.

Straight Leg Sit-Ups

Complete 6 repetitions

Straight Leg Sit Ups are a great anterior core variation that requires a lot of core strength.

Benefits of Straight Leg Sit-Ups

The main benefit of the straight leg sit up is its ability to increase the strength in the muscles of the anterior core.

How To Do Straight Leg Sit-Ups

  1. Start flat on the the floor with the legs together.
  2. Tense the abdominal muscles and use them to lift the upper body from the floor, keeping the legs as close together as possible.
  3. You will not be able to create the tension from the lower body as you would in a normal sit up making it more challenging, so you may round the upper body slightly.

Coaching Tips For Straight Leg Sit-Ups

Follow these cues to perform Straight Leg Sit-Ups correctly:

  • Attempt to just use your abdominals to lift yourself up
  • Your hands can act as a slight guide
  • The downward portion is challenging so ensure you control the movement as much as possible.

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This workout was made by Sean Klein

Sean Klein

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