Shoulders & Abs Circuit Training

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Experience Intermediate (2-3 years)
Time 96 minutes/day
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

This circuit workout plan targets:

  • Shoulders
  • Abs
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Description


Day 1 - Shoulders, Abs, Obliques, Hip Flexors, Traps

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Circuit
Seated Dumbbell Shoulder Press demonstrationPlay Seated Dumbbell Shoulder Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Chair Leg Raise demonstrationPlay Chair Leg Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Side Plank to Reach Under
4 sets, 30s, (rest 60s)
Time between exercises: 60s
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Circuit
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Suspension Oblique Knee Tucks demonstrationPlay Suspension Oblique Knee Tucks demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Flutter Kicks demonstrationPlay Flutter Kicks demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
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Circuit
Seated Dumbbell Arnold Press
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Single Kettlebell Halo demonstrationPlay Single Kettlebell Halo demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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V-up demonstrationPlay V-up demonstration
3C. V-up
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Crunches demonstrationPlay Crunches demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
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Circuit
Standing Dumbbell Y-raise demonstrationPlay Standing Dumbbell Y-raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Dumbbell Overhead Sit Up demonstrationPlay Dumbbell Overhead Sit Up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Side Plank demonstrationPlay Side Plank demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Single Kettlebell Halo demonstrationPlay Single Kettlebell Halo demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Kneeling Cable Crunch demonstrationPlay Kneeling Cable Crunch demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Cable Twist demonstrationPlay Cable Twist demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Arnold Press demonstrationPlay Arnold Press demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
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Butterfly Sit-up demonstrationPlay Butterfly Sit-up demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Shoulder Tap demonstrationPlay Shoulder Tap demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises

Date Created: 11/18/2021, UTC


Last Updated: 11/18/2021, UTC

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