Intense 5-Minute at Home Shoulder Workout for Stronger Shoulders!

By
Mike Kenler
January 4, 2021

Intense 5 Minute Body Weight Shoulder Workout

Calling all Aliens! Far too often, people under-train their shoulders and over-train their chest, back, and arms. For those who workout at home, there is a preconceived notion that you can't make shoulder gains without equipment.

That is completely false! It’s time you start making your deltoids a priority. If you want to become stronger and more aesthetic overall, you cannot neglect your deltoids.

Today, take just five minutes of time and complete this intense 5-minute at home shoulder workout.

Total Length: 5 minutes

Intensity Level: High

Equipment needed: None!

Skill level

Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. Take a rest if you need it and get right back at it. Each time you do this circuit, aim for more reps and less breaks!

1. Plank-Ups

Setup:

a) Assume a plank position with your forearms on the ground and your legs straight out behind you. Your forearms should make a 90 degree angle with your upper arms.

b) Engage your core and make sure your back is completely straight.

Action:

a) Pinch your shoulder blades together as you lower downwards until you nearly touch the ground.

b) Contract your rear delts to explode back up to the starting position.

c) Maintain tightness in your delts and repeat!

2. Prayer Pushes

Setup:

a) Assume a standing position with your feet shoulder width apart.

b) Push your hands together as if you are praying.

Action:

a) Keep pushing your hands together as hard as you can and raise your hands above your head.

b) Return to the starting position and repeat!

3. Circle Pulls

Setup:

a) Assume a standing position with your feet shoulder width apart.

b) Grasp your fingers together and raise your arms so that they are in line with your shoulders.

Action:

a) Pull your fingers apart as hard as you can.

b) Rock your shoulders in a circular motion. Note—be sure to keep your shoulders up for maximum results.

c) Keep pulling apart and complete this motion for your desired number of reps or length of time.

4. Scissors

Setup:

a) Assume a sturdy standing position.

b) Raise your arms straight out to your sides with your palms facing down.

Action:

a) Keeping your arms straight, cross your arms in front of your body

b) Then, complete this same pulsing motion with your palms facing up.

c) Keep alternating the position of your palms and repeat for your desired number of reps or length of time.

Raise your hands out in front of you with your palms facing down. Now, move your arms laterally back and forth in a scissor-like motion. Keep those arms up high to feel the burn!

5. Y-Ups

Setup:

a) Assume a standing position with your feet shoulder width apart.

b) Begin with your hands by your sides and your palms facing down.

Action:

a) Contract your deltoids to raise your arms up to form a “Y” shape.

b) Squeeze your deltoids at the top and return to the starting position.

c) Repeat!

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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