30 Minutes Beginner Shoulders Workout with Bodyweight
A 30 minutes general fitness workout targeting your shoulders using bodyweight equipment. 3 exercises, 9 total sets, designed for beginner lifters.
30 Minutes
Duration
9
Total Sets
8-15 reps
Rep Range
~315
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
Start in a high plank with hands slightly wider than shoulder-width.
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.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
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 general fitness results.