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Dumbbell Workout Circuit For Shoulders

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Start the month just right with a great beginner-friendly dumbbell super-set circuit aimed at toning up your shoulders. Don’t let the length of the exercise list fool you, this one is a nice little challenge!  You can follow along with the exercise video below, or take this printout with you.  Here’s the breakdown:

Upper Body Dumbbell Super-set Circuit

You’ll need one set of dumbbells for this workout. I went medium-weight. It’s not high volume work overall, but the super-set protocol made this feel tough.

Complete all exercises in the circuit on your left side before moving to the right side. Complete three circuits total.

  • Half-Kneeling Press-Ups (10x)
  • Kneeling Side Fly (10x)
  • Kneeling Front Row (10x)

Finisher:  20x Peek-a-boos (a.k.a, Shoulder Fly)

After that shoulder burn, it’s time to move things a little lower and make sure our abdominals and obliques could feel the love, too.

I haven’t done a medicine ball workout in months (I just looked it up, my last one was in September! I can’t believe it’s been that long!), and I think I had forgotten how challenging working with medicine balls can be.

I tend to do more workouts with dumbbells and kettlebells because I feel like those are more commonly found in home gyms, but the medicine ball is a great piece of equipment to have. They’re not expensive, they don’t take up a ton of room, and they’re very versatile – you can use them like a free weight or like a balance ball, which is super cool and exactly what I did in this workout.

Hard Core Medicine Ball HIIT

I rated this HIIT workout as Intermediate mostly because of all the work in the plank position, which is tough on a normal day, but when you hold a plank on top of a medicine ball? Super tough! And hard on the wrists. The intervals are also quite challenging and there’s very little rest.

Here’s the breakdown:

Set your timer for stacking intervals of 40 seconds, plus a ten second rest. Do each pair of exercises twice before moving on to the next pair.

  • Toe Reaches + Heel Touches (ball balances on shins)
  • Russian Twists + V-Sit Tosses
  • Plank Rolls + Foot Walkers
  • Mountain Climbers + Burpees with Ball Toss

Finisher: 

Hold a Front Plank position with your hands on the ball for 40 seconds, Left Side Plank for 40 seconds, Front Plank for 10 seconds (I didn’t mess with my interval timer, so this was the resting interval), Right Side Plank for 40 seconds and then Front Plank for 40 seconds.

Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.

Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.

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