Let’s build the shoulders and tighten our core with this dumbbell and bodyweight workout! It’s all about control lifting and lowering throughout this entire core, abs and shoulder workout!

During the shoulder exercises, try to relax! Breathe and try to keep those shoulders down. Focus on full range of movement, trying to match pace lowering and lifting of weights (difficult to do but you try to!), whilst ensuring knees soft and core tight.

During the planks, ensure your shoulder blades are not too far apart or too close together. Your legs should be very tight (squeeze your quads and glutes) and look straight down! And again, breathe!

You will need a mat and pair of dumbbells.
I’m using 12.5kg each and 6kg each, however you can simply use one pair of dumbbells! A chair is optional, I use a chair for seated shoulder press, Arnold press and decline planks however the presses can be performed standing and planks on mat!

The timer will be on for 45 seconds of work focusing on the delts , straight into a core specific exercise (that also applies work to the shoulders) for 45 seconds followed by 30 seconds rest. We repeat each superset twice!

PRESS
DOWNWARD DOG TO PIKE
PRESS
DOWNWARD DOG TO PIKE
ARNOLD PRESS
PLANKS HIPS UP HOLD
ARNOLD PRESS
PLANKS HIPS UP HOLD
LATERAL RAISES (same side)
DECLINE PLANK SIDE HOLD
LATERAL RAISES (switch side)
DECLINE PLANK SIDE HOLD
PARTIAL LATERAL RAISES
PIKE PUSH UPS
PARTIAL LATERAL RAISES
PIKE PUSH UPS
HAMMER FRONTAL RAISES
PLANK TO PIKE WALK IN
HAMMER FRONTAL RAISES
PLANK TO PIKE WALK IN
45° LATERAL RAISE
SHOULDER TAPS ON CHAIR
45° LATERAL RAISE
SHOULDER TAPS ON CHAIR
UNDER HAND FRONTAL
PIKE HOLD
UNDER HAND FRONTAL
PIKE HOLD
REAR DELT LYING RAISE
SIDE PLANK HOLD
REAR DELT LYING RAISE
SIDE PLANK HOLD
90° INFRONT TO OPEN
PLANK UP & DOWN
90° INFRONT TO OPEN
PLANK UP & DOWN
FRONTAL RAISE W/x 1 DB
FRONTAL RAISE HOLD
FRONTAL RAISE W/x 1 DB
FRONTAL RAISE HOLD
DRIVING CAR
PLANK HOLD
DRIVING CAR
PLANK HOLD

Finisher: 20/20/20 straight into other side!

PRESS
PUSH PRESS
SNATCH

This is definitely a demanding session if you really push those reps and range with the dumbbells you have!

Let’s work those delts and strengthen that core!!



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Extras:

My 5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs
My 30 Min EPIC Cardio Workout: https://youtu.be/ImI63BUUPwU
My New 15 Min Abs Workout: https://youtu.be/cS-bIr-6hQM

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases