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Intro Shoulder Circuit ~ No Equipment

This introductory workout plan is equipment-free and serves as a gentle introduction to muscle building and calisthenics (bodyweight exercises). It follows a circuit style, making it potentially valuable for those interested in "Bootcamp" and "CrossFit"

  • 15 minutes
  • Beginner
  • Shoulders · Upper Back

Interests

Build muscle Calisthenics Bootcamp Strength & conditioning Functional fitness

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 - 00:05
2 12
Rest - 00:30

Main workout 1 of 3

Push Up (Punch)
Intermediate
Chest
Set Reps
1 10
Rest - 00:30
Pike Walk
Intermediate
Shoulders
Set Reps
1 4
Rest - 00:30
Plank (Shoulder Tap)
Intermediate
Abdominals | Shoulders
Set Reps
1 12

Main workout 2 of 3

Push Up (Punch)
Intermediate
Chest
Set Reps
1 10
Rest - 00:30
Pike Walk
Intermediate
Shoulders
Set Reps
1 4
Rest - 00:30
Plank (Shoulder Tap)
Intermediate
Abdominals | Shoulders
Set Reps
1 12

Main workout 3 of 3

Push Up (Punch)
Intermediate
Chest
Set Reps
1 10
Rest - 00:30
Pike Walk
Intermediate
Shoulders
Set Reps
1 4
Rest - 00:30
Plank (Shoulder Tap)
Intermediate
Abdominals | Shoulders
Set Reps
1 12
Rest - 00:30

Cool down

Shoulder Stretch
Beginner
Shoulders
Set Time (s)
1 12
Rest - 00:05
2 12
Rest - 00:15
Upwards Salute
Beginner
Upper Back | Shoulders
Set Time (s)
1 12
Rest - 00:15
Downward Dog Pose
Beginner
Upper Back | Lower Back | Shoulders | Calves
Set Time (s)
1 20
Rest - 00:15
Child's Pose
Beginner
Shoulders | Upper Back | Lower Back
Set Time (s)
1 20

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