Health & Wellness, Workouts

25 Min Shoulder & Back Workout!

What you’ll need:

  • Timer: I use the app GymBoss (free) and I can create any kind of timer I want! The intervals you will want to create for this is 6 working intervals of 30 sec each, 3 working intervals of 20 sec each, and 1 rest interval for 1 min (60 seconds), there will be 4 rounds of this. It should look like this:
  • Dumbbells
  • Mat
  • Jumprope

The reason I had you set up the timer in the intervals I provided above is because we are going to be performing 4 circuits. Within each circuit there are 3 moves that you will repeat for 3 rounds, the first 2 will be for 30 seconds each move, and the last round will be for 20 seconds each move. It will look like this:

First Circuit:
Perform each move for 3 rounds:

Round 1

  • Side Raises- 30 sec
  • In & Out Jumps – 30 sec
  • Together Rows – 30 sec

Round 2

  • Side Raises – 30 sec
  • In & Out Jumps – 30 sec
  • Together Rows – 30 sec

Round 3

  • Side Raises – 20 sec
  • In & Out Jumps – 20 sec
  • Together Rows – 20 sec

Second Circuit:
Perform each move for 3 rounds

Round 1

  • Push Ups – 30 sec
  • Jump Rope – 30 sec
  • Shoulder Press – 30 sec

Round 2

  • Push Ups – 30 sec
  • Jump Rope – 30 sec
  • Shoulder Press – 30 sec

Round 3

  • Push Ups – 20 sec
  • Jump Rope – 20 sec
  • Shoulder Press – 20 sec

First Circuit:
Perform each move for 3 rounds

Round 1

  • Reverse Fly – 30 sec
  • Bent Leg JackKnife – 30 sec
  • Commandos – 30 sec

Round 2

  • Reverse Fly – 30 sec
  • Bent Leg JackKnife – 30 sec
  • Commandos – 30 sec

Round 3

  • Reverse Fly – 20 sec
  • Bent Leg JackKnife – 20 sec
  • Commandos – 20 sec

First Circuit:
Perform each move for 3 rounds

Round 1

  • Bicep Curl – 30 sec
  • Plank – 30 sec
  • Tricep Overhead Extension- 30 sec

Round 2

  • Bicep Curl – 30 sec
  • Plank – 30 sec
  • Tricep Overhead Extension- 30 sec

Round 3

  • Bicep Curl – 20 sec
  • Plank – 20 sec
  • Tricep Overhead Extension- 20 sec

Finisher:
Perform each move for 30 seconds each

  • Side Raises – 30 sec
  • In & Out Jumps – 30 sec
  • Together Rows – 30 sec
  • Push Ups – 30 sec
  • Jump Rope – 30 sec
  • Shoulder Press – 30 sec
  • Reverse Fly – 30 sec
  • Bent Leg JackKnife – 30 sec
  • Commandos – 30 sec
  • Bicep Curl – 30 sec
  • Plank – 30 sec
  • Tricep Overhead Extension- 30 sec

Give it a try! let me know what you think, I know I will feel sore 🙂

Happy Thrusday,

XO, Simmone

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s