45 Minutes Intermediate Shoulders Workout with No Equipment
A 45 minutes endurance workout targeting your shoulders using no equipment equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
45 Minutes
Duration
9
Total Sets
15-25 reps
Rep Range
~473
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Start in a high plank with hands slightly wider than shoulder-width.
- Lift one hand and tap the opposite shoulder, keeping hips square to the floor.
- Widen your feet for more stability if needed.
Start in a push-up position, then walk your feet toward your hands until your hips are high and your body forms an inverted V.
Form cues
- Start in a push-up position, then walk your feet toward your hands until your hips are high and your body forms an inverted V.
- Keep your hands shoulder width apart and look back toward your feet.
- Bend your elbows and lower the top of your head toward the floor between your hands.
Finish strong — take the last set close to failure.
Form cues
- Start on all fours with knees hovering one inch off the ground.
- Move the opposite hand and foot forward simultaneously in small steps.
- Keep your back flat and hips level — avoid piking your butt up.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Shoulders Training Tips
- *Most lifters over-train the front delt and neglect the rear delt — prioritize face pulls and reverse flyes.
- *Lateral raises work best with lighter weight and strict form — no swinging.
- *Press overhead with a slight forward lean to keep the bar path over your center of gravity.
Get this shoulders workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.