Hey, do you also find it so hard to train your shoulders at home? it’s just hard to find exercises to target those areas without using weights, isn’t it?  Today, I am sharing a home shoulder workout that won’t require any weights. I hope you are excited..
For years I truly struggled to train my shoulders at home without having to attempt a handstand push up. I did a lot of monkey push ups and pike pushups and that was about it. I had to come up with different variations that I can use on days where I simply didn’t feel like doing pushups. Â I also realize that a lot of people haven’t yet built enough strength to perform many repetition of pushups to get that burn.
In this workout, you will need:
PS: this is an affiliate link from amazon.
- A Resistance Band
. Resistance bands are so great to isolate muscles without causing joints pain. I love introducing them to my workouts.
The resistance band can be substituted with a pair of dumbbells if you have them. PS: check out my post here on how I built my small living room gym for cheap.
Train your shoulders at home! no weights required
HOME SHOULDER WORKOUT
To seriously target the shoulders and trigger growth, we will be going through 4 exercises,  and taking one minute rest between each round.  Take minimum to no rest between each exercise (just the time to move from one exercise to another)
Workout Breakdown: 3 Rounds
Resistance band presses (right) x 8
Up and down plank x 12
Resistance band presses (left) x 8
Up and down plank x 12
Side raises (right) x 8 (controlled on the way down)
Plank shoulder touch x 12 alternating
Side raises (left) x 8 (controlled on the way down)
Plank shoulder touch x 12 alternating
Take one minute rest and repeat 2 more times
Resistance band presses (right) x 8
After completing one set (right arm) of the shoulder press, move to the next exercise before completing another set (left arm) of the shoulder press.
Up and down plank x 12
Resistance band presses (right) x 8
Up and down plank x 12
Side raises (right) x 8 (controlled on the way down)
After completing one set (right arm) of the lateral raise, move to the next exercise before completing another set (left arm) of the lateral raise
Plank shoulder touch x 12 alternating
Side raises (left) x 8 (controlled on the way down)
Plank shoulder touch x 12 alternating
After you complete this workout, it would be a great idea to stretch your shoulders and your chest.  Your shoulders are going to be sore the next day, be prepared 🙂
If you want to include some push up variations into your shoulder workouts, checkout my 9 push up routine post.
Record how long it took you to complete all 3 rounds and let me know in the comments area below. Aim to complete the workout as fast as possible (without sacrificing your form)
Hey! My name is Sofia and I’m here to help you eliminate lower back pain and piriformis syndrome without spending years in pain stuck in temporary fixes. Click here to learn more about me and how I can help you…