Shoulders and obliques workout here we come! We will be hitting our entire core abs abs with focus on the obliques followed by a shoulder workout with dumbbells!
You will simply need a pair of dumbbells and a mat for this workout. I am using 2 pairs of dumbbells but this is optional. I am using 10kg for the obliques and the compound shoulder movements and the 6kg for the lateral, frontal, rear delts etc!
The timer will be on for 50 seconds of work and 10 seconds rest for the oblique portion.
Timer will then change to 40 seconds of work and 20 seconds rest for the shoulders.
We perform each movement for 2 sets before moving into next! The burn out of push press at the end is only one set!
PLEASE NOTE: perform windmill either bodyweight or with a very light weight if not used to this movement.
CRUNCH SET DOWN
CRUNCH SET DOWN (switch)
SIT UP TO WOODCHOP
SIT UP TO WOODCHOP (switch)
OPP HAND TO FOOT REACH
OPP HAND TO FOOT REACH (switch)
SMALLER RANGE BICYCLE
SMALLER RANGE BICYCLE
PLANK HIP TWIST
PLANK HIP TWIST
PLANK 3 WAY KNEE TUCK
PLANK 3 WAY KNEE TUCK
SIDE PLANK HOLD FOR 5 SEC
SIDE PLANK HOLD FOR 5 SEC (switch)
SIDE LYING 2 LEG RAISE
SIDE LYING 2 LEG RAISE (switch)
CRUNCH ELBOW TO KNEE
CRUNCH ELBOW TO KNEE (switch)
V SIT SIDE SIT UP
V SIT SIDE SIT UP (switch)
KNEELING WOODCHOPPER
KNEELING WOODCHOPPER (switch)
KNEELING WINDMILL
KNEELING WINDMILL (switch)
WINDMILL
WINDMILL (switch)
PRESS TO PALM FACING PRESS
PRESS TO PALM FACING PRESS
ALTERNATING PRESS
ALTERNATING PRESS
SINGLE ARM PRESS
SINGLE ARM PRESS (switch)
LATERAL ALTERNATING RAISE
LATERAL ALTERNATING RAISE
PARTIALS
PARTIALS
FRONTAL PRONATE
FRONTAL PRONATE
ALTERNATING UPRIGHT ROW
ALTERNATING UPRIGHT ROW
ALTERNATING FRONTAL HAMMER
ALTERNATING FRONTAL HAMMER
FRONTAL TO LATERAL
FRONTAL TO LATERAL
90° HOLD REAR DELT
90° HOLD REAR DELT
SINGLE ARM REAR FLYES
SINGLE ARM REAR FLYES (switch)
45° PRESS
45° PRESS
FIGURE 8
FIGURE 8
Burnout: PUSH PRESS!
This oblique and shoulder workout is perfect to follow with a cardio session if you feel you have the energy. I will link a low impact cardio workout below!
Remember during the shoulders section, keep knees only slightly bent as apposed to locked legs, core braced. Take it slow and controlled... it makes it more challenging!!😁
Train hard and remember to have fun too! 💓
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▶ My 5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs
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▶ My 20 Min Abs Workout: https://youtu.be/3oeimlA6s68
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