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Shoulders ~ Light Circuit

This workout consists of three exercises and only requires a pair of dumbbells. The exercises are the same as the original, but structured in a circuit. This means you’ll be doing rounds instead of straight sets. It is mostly bodyweight, but the dumbbells are added for versatility. This style makes it suitable for those who are interested in “bootcamp”, “CrossFit” and “strength and conditioning” and want to build muscle.

  • 15 minutes
  • Beginner
  • Shoulders

Interests

Build muscle Bootcamp Functional fitness Strength & conditioning

Anatomy

Equipment

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Body weight

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Exercises

Warm up

Arm Circles at Shoulder Height Both Directions
Beginner
Shoulders
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10
Arm Circles Large in Both Directions
Beginner
Shoulders
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10

Main Workout 1 of 3

You’ll be in one place during this workout 👍

Pike Walk
Intermediate
Shoulders
Set Reps
1 4
Rest - 00:45
Standing Upright Row with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 00:45
Plank (Shoulder Tap)
Intermediate
Abdominals | Shoulders
Set Reps
1 12

Main Workout 2 of 3

Pike Walk
Intermediate
Shoulders
Set Reps
1 4
Rest - 00:45
Standing Upright Row with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 00:45
Plank (Shoulder Tap)
Intermediate
Abdominals | Shoulders
Set Reps
1 12

Main Workout 3 of 3

Pike Walk
Intermediate
Shoulders
Set Reps
1 4
Rest - 00:45
Standing Upright Row with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 00:45
Plank (Shoulder Tap)
Intermediate
Abdominals | Shoulders
Set Reps
1 12
Rest - 00:10

Cool down

Upwards Salute
Beginner
Upper Back | Shoulders
Set Time (s)
1 12
Rest - 00:10
Shoulder Stretch
Beginner
Shoulders
Set Time (s)
1 12
Rest - 00:10
2 12

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