Resistance Band Shoulder Workout
This resistance band workout is designed to target the shoulders with a combination of movements that engage the rear delts, lateral delts, and front delts, finishing with an overhead press. The routine consists of 3 sets of 12 reps per exercise with 30 seconds of rest between movements.
Estimated Workout Duration:
⏳ Approximately 15-18 minutes
Each exercise (12 reps): ~45-60 seconds
Rest between exercises: 30 seconds
Total transitions: ~5-10 seconds
Exercises & Teaching Points
1. Bent-Over Rear Deltoid Fly
Target: Rear delts (posterior shoulder), upper back
Execution:
Step on the band with one foot, keeping the other slightly back for balance.
Hinge at the hips into a deadlift position, keeping your back flat and core engaged.
Hold the band handles (or ends) with your palms facing in and arms hanging down.
Keeping a slight bend in your elbows, lift your arms out to the sides until they reach shoulder height.
Lower slowly and repeat.
Teaching Points:
✅ Keep your back straight and chest lifted—avoid rounding.
✅ Focus on squeezing the rear delts to lift, not using momentum.
✅ Control the lowering phase to maximize engagement.
2. Lateral Raise
Target: Side delts (lateral shoulder)
Execution:
Step on the band with both feet and hold the handles (or band ends) by your sides.
Keeping a slight bend in your elbows, raise your arms out to the sides until they reach shoulder height.
Lower slowly under control back to the starting position.
Teaching Points:
✅ Keep the movement slow and controlled—avoid swinging.
✅ Lead with your elbows, not your hands.
✅ Engage your core and keep shoulders relaxed (don’t shrug).
3. Front Raise
Target: Front delts (anterior shoulder)
Execution:
Step on the band with both feet, holding the handles (or band ends) in front of you with palms facing down.
Keeping arms straight (but not locked), raise them forward until they reach shoulder height.
Lower them back down slowly and repeat.
Teaching Points:
✅ Keep a slight bend in your elbows to reduce stress on the joints.
✅ Avoid using momentum—engage the shoulders.
✅ Don't let the band snap back down—control the movement.
4. Behind-the-Head Shoulder Press
Target: Full shoulder development (front, side, and rear delts)
Execution:
Step on the band with both feet, bringing the handles (or band ends) up to shoulder height, with elbows pointing forward.
Press the band overhead, keeping it slightly behind your head at full extension.
Lower the band back to shoulder level in a controlled manner and repeat.
Teaching Points:
✅ Keep your core tight to prevent arching your lower back.
✅ Focus on pressing through your shoulders, not your chest.
✅ Maintain a steady, controlled pace throughout.
Workout Summary:
✔ 3 Sets of Each Exercise
✔ 12 Reps per Set
✔ 30 Seconds Rest Between Exercises
✔ Total Duration: ~15-18 Minutes
This efficient, travel-friendly workout builds shoulder strength, endurance, and stability, making it an excellent option for home training or supplementing gym workouts. 🚀💪
Full-Body Circuit Workout
Instructions:
Complete each exercise in sequence.
Perform 3 rounds of the circuit.
Begin with 4 reps per exercise (except for knee-ups, which start at 8 reps).
If the workout feels easy and you maintain good form, add 2 reps to each exercise in the next session.
Circuit - (3 Rounds)
1. Walk Outs
Start standing with feet hip-width apart.
Hinge at the hips and place your hands on the floor in front of you.
Walk your hands forward until you reach a high plank position.
Engage your core, hold briefly, then walk your hands back to the starting position and stand up.
2. Back Raises with Shoulder Squeeze
Lie face down with arms extended forward.
Engage your lower back and lift your chest and arms off the floor.
Squeeze your shoulder blades together at the top of the movement.
Lower back down with control.
3. T Press-Ups
Start in a high plank position with hands under shoulders.
Lower yourself into a push-up.
As you push back up, lift one arm off the floor and rotate into a side plank, forming a ‘T’ shape.
Return to the start and repeat on the other side.
4. Squats with Arms Up
Stand with feet shoulder-width apart, arms extended overhead.
Lower into a squat while keeping your arms raised.
Keep your chest up and knees aligned with your toes.
Drive through your heels to return to standing.
5. Plank (Press-Up Position) with Knee Ups
Start in a high plank position with wrists under shoulders.
Engage your core and bring one knee towards your chest, then return it to the starting position.
Repeat on the other side.
Disclaimer
Before starting any new exercise program, consult with your doctor or healthcare provider, especially if you have any pre-existing medical conditions, injuries, or concerns. This workout is designed for general fitness and may not be suitable for everyone. Perform all exercises with proper form and listen to your body to avoid injury.
🔥 Barbell Leg Workout – Build Strength, Stability & Muscle Balance 🔥
This barbell leg session is all about building strength, stability, and muscle balance while keeping things simple and effective. You’ll hit your glutes, quads, hamstrings, and core, working through four key movements.
Workout Plan
🏋️ Deadlifts – 3 sets of 10 reps
🏋️ Front Squats – 3 sets of 10 reps
🏋️ Back-Stepping Lunges – 3 sets of 10 reps (each side) (30 sec rest)
🏋️ Barbell Bridges – 3 sets of 10 reps
⏳ Rest: 60 secs between sets (30 secs for lunges)
Warm-Up (Don’t Skip It!)
🔹 Lighter deadlifts
🔹 Bodyweight squats
🔹 Lunges
🔹 Glute bridges
💡 Top tip: Keep the movements controlled, engage your core, and focus on good form over weight. A solid leg session doesn’t need fancy exercises—just the right ones, done well.
⚠️ Important Disclaimer
Before starting any new exercise routine, consult with a doctor—especially if you have any existing medical conditions or concerns. Always ensure you're using the correct technique when lifting weights to avoid injury. If you're unsure about form, working with a qualified coach or trainer is highly recommended. Train smart, lift well, and stay injury-free!
Exercise instructions
🏋️ Deadlifts
✅ Set-up: Feet hip-width apart, bar over midfoot, grip just outside legs.
✅ Engage core: Brace your core and keep your back flat before lifting.
✅ Drive through heels: Push the floor away, standing up tall.
✅ Hips & shoulders together: Hinge at the hips while keeping the bar close.
✅ Control the lowering: Don't just drop the bar—lower it under control.
💡 Focus on form over weight—good technique leads to better strength gains.
🏋️ Front Squats
✅ Bar position: Rest the bar on your front delts, elbows high, chest up.
✅ Feet stance: Shoulder-width apart, toes slightly turned out.
✅ Brace & descend: Keep your core tight, squat down until thighs are at least parallel.
✅ Drive up: Push through the heels and keep your chest up on the way up.
✅ Stay upright: Unlike back squats, you need to stay more vertical—don’t tip forward!
💡 If wrist flexibility is an issue, use a cross-arm grip or straps.
🏋️ Back-Stepping Lunges (Each Side)
✅ Step back, not too far: A controlled step back keeps balance and tension.
✅ Knee alignment: Front knee should stay in line with your toes—no collapsing inwards.
✅ Drop into a 90° angle: Back knee should hover just above the floor.
✅ Drive through front leg: Push up through the heel to return to standing.
✅ Keep torso upright: Don’t lean too far forward—engage your core for stability.
💡 30 secs rest keeps the intensity up and works on endurance as well as strength.
🏋️ Barbell Bridges
✅ Set-up: Barbell over hips, feet hip-width apart, knees bent.
✅ Brace core & drive up: Push through heels and squeeze glutes at the top.
✅ Don’t overextend: Hips should stop when your body forms a straight line.
✅ Lower with control: Avoid just dropping back down—control the movement.
✅ Engage glutes: If you feel it more in your lower back, reset and focus on driving through the glutes.
💡 Great for building posterior chain strength—make sure to squeeze at the top!