Beginner workouts
Beginner Level
SHOULDERS
Tabata
Calisthenics
Duration: 45 mins.-60 mins.
The repititons and times indicated in the workout are goals.
Rest 1-2 mins. between rounds.
Rest 30 seconds between exercises.
Maintain perfect form.
Safety first.
WARM-UP
1. SQUATS – DUMBBELL 30 secs
2. Plank Hold 30 secs
WORKOUT
Round 1
1. Half Burpee 35 secs
2. Mountain Climber 45 secs
3. Handstand Kick Ups 55 secs
4. Pike Hold 45 secs
5. Pike Push Ups 35 secs
6. Pike Walks Across 35 secs
Perform Routine 3x times
Intermediate workouts
Intermediate Level
SHOULDERS
Tabata
Calisthenics & Weights
Duration: 45 mins.-60 mins.
The repititons and times indicated in the workout are goals.
Rest 1-2 mins. between rounds.
Rest 30 seconds between exercises.
Maintain perfect form.
Safety first.
*FOR EVERY WEIGHTED EXERCISE CHOOSE A WEIGHT THAT WILL CHALLENGE YOU TO REACH THE REQUIRED REPETITIONS*
WARM-UP
1. Leg Raises 40 secs
2. Half Burpee 40 secs
3. Low Plank to High Plank 40 secs
WORKOUT
Round 1
1. Australian Pull Ups 45 secs
2. Wall Walk 45 secs
3. LATERAL RAISES – DUMBBELL 12x
4. Lateral Raises Bent Arm – Dumbbell 12x
Perform Routine 3x times
Advanced workouts
Advanced Level
SHOULDERS
Tabata
Calisthenics & Weights & Weighted Calisthenics
Duration: 45 mins.-60 mins.
The repititons and times indicated in the workout are goals.
Rest 1-2 mins. between rounds.
Rest 30 seconds between exercises.
Maintain perfect form.
Safety first.
*FOR EVERY WEIGHTED EXERCISE CHOOSE A WEIGHT THAT WILL CHALLENGE YOU TO REACH THE REQUIRED REPETITIONS*
WARM-UP
1. Plank Side to Side 60 secs
2. In & Outs 60 secs
3. Boat Hold 60 secs
WORKOUT
Round 1
1. Mountain Climber 55 secs
2. Pike Walks Across 55 secs
3. Upright Rows To Forward Extension – Barbell 30 secs
4. Thrusters – Dumbbell 55 secs
5. Elevated Diamond Pike Hold – Weighted Vest 40 secs
6. Elevated Diamond Push Ups – Weighted Vest 50 secs
Perform Routine 3x times