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Shoulder workout 

  1. Halo + up-rite row

  2. Seated shoulder press 

  3. Double kettlebell press

  4. Alternating inward shoulder press

  5. Lateral raises

  6. Bottom up

  7. Waiter press 

  8. High pull 

  9. Figure of 8 to hold

  10. Finger & thumb pressing to a bottom up 

Core 

  1. flutter kicks | 1 min x 3

  2. Knee twists | 1 min x 3 

  3. Up & over | 1 min x 3 

Reps 10-15 

Sets - beginner x 2-3

         - advanced x4-6