Advanced
Bodyweight Shoulder Blast
Pike push-ups, bear crawls, and plank drills that load your shoulders hard.
- Time
- 16 min
- Moves
- 6
- Rounds
- 3
- Rest
- 20 sec
Stack your shoulders over your wrists and keep your core tight. Pike push-ups get harder the higher your hips go, so start upright and progress slowly.
Each move runs for 40 sec unless noted, with 20 sec of rest in between, repeated for 3 rounds with 1:15 min between rounds.
Muscles this workout targets
ShouldersAbsTricepsHip flexorsChestObliques