Beginner Shoulders Lose Fat Workout — No Equipment

Beginner no-equipment shoulder workout for fat loss. Follow NASM OPT for a safe and effective session.

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

Exercise Breakdown (9 exercises)

  1. 1. Arm Circles (Forward)
    1 sets · 20 reps · 30s rest
  2. 2. Arm Circles (Backward)
    1 sets · 20 reps · 30s rest
  3. 3. Scapular Push-Ups
    3 sets · 15 reps · 60s rest
  4. 4. Pike Push-Ups
    3 sets · 12 reps · 60s rest
  5. 5. Incline Push-Up (feet elevated)
    3 sets · 15 reps · 60s rest
  6. 6. Plank to Downward Dog
    3 sets · 12 reps · 60s rest
  7. 7. Bird Dog
    3 sets · 10 per side reps · 60s rest
  8. 8. Child's Pose
    1 sets · Hold 60s reps · 0s rest
  9. 9. Overhead Arm Reach
    1 sets · Hold 30s reps · 0s rest

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