Intermediate Shoulders Lose Fat Workout — No Equipment

Intermediate, no-equipment shoulder workout for fat loss focusing on compound and isolation exercises.

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

Exercise Breakdown (9 exercises)

  1. 1. Arm Circles (Forward & Backward)
    2 sets · 15 reps · 30s rest
  2. 2. Pike Push-ups
    3 sets · 10 reps · 60s rest
  3. 3. Plank to Downward Dog
    3 sets · 10 reps · 60s rest
  4. 4. Incline Push-ups (hands elevated)
    3 sets · 12 reps · 60s rest
  5. 5. Scapular Push-ups
    3 sets · 15 reps · 45s rest
  6. 6. Wall Angels
    2 sets · 15 reps · 30s rest
  7. 7. Superman
    3 sets · 12 reps · 45s rest
  8. 8. Quadruped Shoulder Taps
    3 sets · 10 per side reps · 45s rest
  9. 9. Child's Pose with Overhead Stretch
    2 sets · 30s reps · 30s rest

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