Dumbbells Only
At Home Shoulder Workout
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout Blocks
Workout Shoulders
Horizontal Loading
LLT
Standing Dumbbell Lateral Shoulder Raise
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | lbs | Controlled | 1 min (h:m:s) |
| 2 | 15 | lbs | Controlled | 1 min (h:m:s) |
| 3 | 15 | lbs | Controlled | 1 min (h:m:s) |
LLT
Dumbbell Upright Row
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | lbs | Controlled | 1 min (h:m:s) |
| 2 | 15 | lbs | Controlled | 1 min (h:m:s) |
| 3 | 15 | lbs | Controlled | 1 min (h:m:s) |
Workout Core
Horizontal Loading
LLT
Ab Roller [JN]
Having a hard time getting back up from the bottom of the exercise? Preform this against the wall, so that the ab roller touches the wall before you get to far and fall over.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | 1 min (h:m:s) |
| 2 | 10 | Controlled | 1 min (h:m:s) |
| 3 | 10 | Controlled | 1 min (h:m:s) |
If you don't have an ab roller you can preform hollow holds. Do sets of 60 seconds, and increase time for more difficulty.
ULT
Reverse Crunch
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 15 | Controlled | 1 min (h:m:s) |
| 2 | 15 | Controlled | 1 min (h:m:s) |
| 3 | 15 | Controlled | 1 min (h:m:s) |
Watch the video, look how he tucks his knees and aims his butt to the wall in front of him. If back supported is easy do hanging leg raises.