Hardcore Shoulders and Legs


Intermediate Level of Difficulty (60+ minute workout)

This is an intermedaite shoulder and leg work-out. This work-out is perfect for individuals looking to add a multiple body part split work-out into their weekly routine. It is also a very good work-out to add if you are looking to gain strength and size.

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Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a male doing Trunk Twist w/ Weight Plate Exercise

Trunk Twist w/ Weight Plate

The trunk twist with the weighted plate is an excellent exercise to warm-up the lower back and core. This is a beginner exercise that can be done by any fitness level.

Do 30 reps on each side
LEARN EXERCISE
Picture of a male doing Squat Press w/ Weight Plate Exercise

Squat Press w/ Weight Plate

The squat and press with the weighted bar is a beginner compound exercise. The squat and press targets the legs, shoulders, arms and core and is a great warm-up exercise for any program.

Do 20 reps
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Picture of a male doing Around the World Exercise

Around the World

The around the world is a great shoulder exercise. This exercise targets the anterior, posterior and lateral deltoids in a rotational movement that also strengthens rotator cuff muscles. This exercise works as a great warm-up to any upper body work-out.

Do 10 reps on each side
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Picture of a male doing Stability Ball Push-Outs Exercise

Stability Ball Push-Outs

Stability ball push outs are an intermediate core exercise that strengthens the lower back and abs. This exercise also improves balance and coordination.

Do 15 reps
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 3 times.

Picture of a male doing Barbell Squats Exercise

Barbell Squats

Barbell squats are one of the best exercises you can do and should be included in every strength program.

Do 10 reps
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Picture of a male doing Jump Ups on Bench with Medicine Ball Exercise

Jump Ups on Bench with Medicine Ball

This is an intermediate plyometric exercise that uses the medicine ball to add weighted resistance. This exercises helps increase coordination, explosive power and speed.

Do 15 reps
LEARN EXERCISE
Picture of a male doing Stationary Bike Exercise

Stationary Bike

The stationary bike is used for recovery and cardio intervals.

Do this for 2 minutes
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Barbell Military Press Exercise

Barbell Military Press

The barbell military press is an upper body strength exercise that targets the medial and posterior deltoids and the entire core.

Do 10 reps
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Picture of a male doing Dumbbell Step-Ups Exercise

Dumbbell Step-Ups

The dumbbell step-up is a beginner lower body exercise. This is an excellent compound exercise that targets the quads and buttocks.

Do 10 reps on each side
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Picture of a female doing Shoulder Raise on Bosu Exercise

Shoulder Raise on Bosu

The shoulder raise on the Bosu is an intermediate exercise that focuses on the lateral and anterior deltoids. This exercise uses the Bosu to add an element of instability to make it a little more challenging.

Do 10 reps
LEARN EXERCISE
Picture of a male doing Running On Treadmill Exercise

Running On Treadmill

Running on the treadmill is a great option for interval training.

Do this for 1 minute
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Step Overs on Bench Exercise

Step Overs on Bench

The step overs on the bench are a beginner exercise that really target the quadriceps and muscles of the outside of the hip. This exercise is excellent for toning the hips and building strength in the legs.

Do 15 reps on each side
LEARN EXERCISE
Picture of a female doing Exercise Band Reverse Fly Exercise

Exercise Band Reverse Fly

This is a shoulder exercise that trains the rear deltoids and uses the Theraband to control the resistance throughout the entire range of motion.

Do 20 reps
LEARN EXERCISE
Picture of a female doing Bosu Single Leg Dumbbell Crunch Exercise

Bosu Single Leg Dumbbell Crunch

The single leg Bosu crunch-up is an intermediate core exercise.

Do 15 reps on each side
LEARN EXERCISE

Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a female doing Push Up Plank w/ Stability Ball Exercise

Push Up Plank w/ Stability Ball

The push up plank on the stability ball is an intermediate core exercise. This exercise requires a great deal of strength and coordinattion in order to be done safely and properly.

Do this for 1 minute
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