At Home Workout – Shoulders

Warm-Up

Skipping Rope: 5 minutes of light skipping to increase heart rate and warm up your entire body.

Exercise 1 – Resistance Band Lateral Raises

Anchor a resistance band to a sturdy object. Stand with feet shoulder-width apart, holding the band in each hand at your sides. Lift your arms laterally to shoulder height and lower them back down. Repeat for 3 sets of 15-20 reps.

Exercise 2 – Dumbbell Shoulder Press on Exercise Ball:

Sit on an exercise ball with a dumbbell in each hand. Roll down on the ball until your upper back and head are supported. Press the dumbbells overhead, fully extending your arms. Lower the dumbbells back to shoulder height. Perform 3 sets of 12-15 reps.

Exercise 3 – Kettlebell Front Raises:

Stand with feet hip-width apart, holding a kettlebell in each hand with arms extended in front of you. Lift the kettlebells to shoulder height, keeping your arms straight. Lower the kettlebells back down with control. Complete 3 sets of 12-15 reps.

Exercise 4 – Resistance Band Face Pulls:

Attach the resistance band at chest height. Hold the ends in each hand, step back, and create tension in the band. Pull the band towards your face, keeping your elbows high. Squeeze your shoulder blades together, then return to the starting position. Aim for 3 sets of 15-20 reps.

Exercise 5 – Dumbbell Shrugs:

Hold a dumbbell in each hand, arms straight by your sides. Shrug your shoulders upward towards your ears. Lower the dumbbells back down. Perform 4 sets of 12-15 reps.

Exercise 6 – Kettlebell Upright Rows:

Hold a kettlebell in each hand, arms extended in front of you. Pull the kettlebells up towards your chin, keeping them close to your body. Lower the kettlebells back down. Complete 3 sets of 12-15 reps.

Cool Down

Finish your workout with 5-10 minutes of static stretching for the shoulders and upper body.

Remember to adjust the weight and intensity based on your fitness level, and listen to your body. If an exercise causes pain (not to be confused with the normal discomfort of a workout), stop and consult with a fitness professional or healthcare provider.