Shoulder Workout | Home Workout | Day 28

Shoulder Workout | Home Workout | Day 28

Shoulder Workout | Home Workout | Day 28: In case you have been following all of my workouts and routines carefully, then you must have already been witnessing a lot of body transformation. Before proceeding any further, I would like to request you to leave a comment regarding the effectiveness of any or all of my workouts below their respective blogs. 

Coming back to today's workout session. Since we have been avoiding doing a complete shoulder workout for quite some time now, therefore, today we will be focussing only on shoulder exercises. 

Shoulder Workout | Home Workout | Day 28

Here is the list of exercises and the number of repetitions of each exercise that we will be covering today:

Exercise Name	No.Of Repetitions
Pike Pushups	10
Pike Crawls	10
Upper Shoulder Forward Pushup	10
Back Stretch	10
Shoulder Dive Press	10
Simple Dips	10
Inclining Dips	10

In case you already know how to do all of these shoulder exercises, then you can starting working out on the same. Do at least 2-5 sets of this entire workout and your workout routine for the day is finished. However, in case you don't know any one or any exercises mentioned above, then you can either watch the workout in the below youtube video or read the exercise instructions given just below it.

Exercise 1: Pike Pushups (10 Reps)

If you have been exploring shoulder workout exercises at home, then this is the most common exercise you must have come across at least a million times. This is not popular because it is difficult or just because of its name. It is known because it is quite an effective exercise. 

So, here is how you can do pike pushups:

Step 1: Keep your hands stretched and on the ground. 

Step 2: Bring your legs as close to your hands as possible making a v-shape whilst raising your hips above the ground

Step 3: Push your head towards the ground by folding your hands inward

Step 4: Unfold your hands slowly and bring your body back to the original v-shape pushup position

Step 5: Keep doing pike pushups until your target is reached

Note: Take 15-20 seconds rest and then proceed to the next exercise. Also, don't take excessive rest, because it will not help in building your muscle or bone or body structure.

Exercise 2: Pike Leg Crawls (10 Reps)

So, now you know how to do a pike pushup, therefore you can easily figure out the pike pushup body posture. Therefore, I will directly proceed with the steps ahead of the position. 

Here is how you can do pike leg crawls:

Step 1: Since you are already in a pike pushup position, therefore the only remaining step is not to do a pushup. Instead, crawl your legs in the same position forward and then bring them back to the original position. 

Step 2: Once you crawl your legs forward and then back to their original position, then your first rep will be completed. 

Step 3: Keep repeating the exercise until and unless all your reps are completed

Note: Take 15-20 seconds rest and then proceed to the next exercise. Also, don't take excessive rest, because it will not help in building your muscle or bone or body structure.

Exercise 3: Upper Shoulder Forward (10 Reps)

This is a completely different exercise compared to all other shoulder exercises that I could find. However, since there is already a vast number of instructors in the field of fitness, I am pretty sure someone must have done it and given it a pretty name too :) No regrets anyhow....:)

Moving on back to the exercise, here is how you can do the upper shoulder forward movement:

Step 1: Firstly, bring your body in a pushup position and raise it above the ground and slightly back, as if you are going to do a yoga pushup. 

Step 2: Keep your hands at a slightly wide distance from each other so that you can easily slide your upper body in between them. 

Step 3: Move your upper body straight forward and don't bend down.

Step 4: Once you have reached forward and stretched your shoulders, then bring it back to the original position. 

Step 5: Keep repeating the above motion unless and until you have finished with the reps.

Note: Take 15-20 seconds rest and then proceed to the next exercise. Also, don't take excessive rest, because it will not help in building your muscle or bone or body structure.

Exercise 4: Back Flaps/Stretch (10 Reps)

Since you have done a lot of strenuous exercises, therefore it is quite necessary, rather essential to stretch a few muscles. Also, this can prove to be a great traps exercise if done correctly and with the right posture. 

Here is how you can do this exercise:

Step 1: Lie down on the ground with your stomach facing the ground and keep your arms folded as well as close to you in the air

Step 2: Raise your arms up and down while keeping your arms folded such that the stretch comes either on your back muscles or close to your traps

Step 3: Keep repeating the exercise until and unless you have finished the number of repetitions.

Note: Take 15-20 seconds rest and then proceed to the next exercise. Also, don't take excessive rest, because it will not help in building your muscle or bone or body structure.

Exercise 5: Shoulder Press Dive (10 Reps)

I have added this exercise just after the back stretch exercise to improvise on the stretching effect of the traps. 

So, here is how you can do it:

Step 1: Lie down with your stomach facing the ground

Step 2: Raise your hands in the air and keep them folded just beside your shoulders

Step 3: Bring your hands (which are still in the air) forward and stretch them straight

Step 4: Bring both of your hands back to the original position

Step 5: Keep repeating this exercise unless and until you have finished the number of repetitions. Each motion of moving the hands forward and then back is counted as 1 rep

Exercise 6: Simple Dips (10 Reps)

Another simple yet quite an effective shoulder workout exercise which can easily be done either by using a bench or even without any equipment. 

So, here is how you can do it:

Step 1: Keep our legs folded and straight above the ground

Step 2: Raise your hips above the ground by keeping your hands on the ground and your legs in an l-shaped bent position

Step 3: Move your hips up and down while keeping your legs in l-shaped and your hands straight above the ground. 

Step 4: Keep repeating unless you have finished your reps

Exercise 7: Inclining Dips (10 Reps)

This exercise is similar to the previous exercise and even effects the same shoulder muscles. However, the intensity and optimum output of inclining dips are much more than normal shoulder dips. 

Here, is how you can do inclining dips without using any equipment:

Step 1: Raise your hips above the ground by keeping your body in an inclining position with the help of your hands and your feet

Step 2: Move your hips up and down by slightly bending your arms according to whilst keeping your legs still and straight

Step 3: Keep repeating this exercise unless you have finished the number of reps

Voila! you have successfully finished the shoulder workout for the day. See you tomorrow