Shrimping Circuit | Technical Stand Up Circuit | Shoulders

To get the most out of this workout use one of the Interval Timers below. No need to do any additional work. The exercises are already preprogrammed in the links below.

Android Timer | Apple Timer

Warm Up

20m | Shoulder Mobility (Video)

5m | Break

Circuit

Break falls

10r | Lying Breakfalls

10r | Seated Breakfalls

10r | Low Squat Breakfalls

10r | Standing Breakfalls

3m | Break

Round 1

30s | Ab Roll Ups ( Left & Right)

1m | Rocking Up to Knee

30s | Break

Round 2

30s | Half Get Up & Kick (Left & Right)

1m | Rocking Up to Knee

30s | Ab Roll Ups ( Left & Right)

30s | Break

Round 3

1m | Hip Heist

30s | Half Get Up & Kick (Left & Right)

1m | Rocking Up to Knee

30s | Ab Roll Ups ( Left & Right)

30s | Break

Round 4

5r | Turkish Getup ( Left & Right)

1m | Hip Heist

30s | Half Get Up & Kick (Left & Right)

1m | Rocking Up to Knee

30s | Ab Roll Ups ( Left & Right)

30s | Break

Round 5

5r | Technical Standup (Left & Right Alternating)

30s | Elevated Side Plank With Hip Raise ( Left & Right)

Definitions

r = reps

s = seconds

m = minutes

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