Advanced Shoulders Lose Fat Workout — No Equipment

Advanced no-equipment shoulder workout for fat loss. Build strength and endurance with challenging bodyweight exercises.

Level: advanced · Muscle group: shoulders · Equipment: none · Duration: 30 min

Exercise Breakdown (8 exercises)

  1. 1. Pike Push-ups
    3 sets · 8 reps · 60s rest
  2. 2. Handstand Push-ups (against wall or free-standing)
    3 sets · 5 reps · 90s rest
  3. 3. Plank to Downward Dog
    3 sets · 12 reps · 45s rest
  4. 4. Bodyweight Lateral Raises (using isometric hold)
    3 sets · 15s hold reps · 45s rest
  5. 5. Pullovers (focus on scapular retraction)
    3 sets · 15 reps · 60s rest
  6. 6. Scapular Push-ups
    3 sets · 20 reps · 30s rest
  7. 7. Bear Crawl
    3 sets · 30s reps · 45s rest
  8. 8. Cool-down: Shoulder Stretches (forward, backward, side)
    1 sets · 30s each reps · N/A rest

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