Shoulder Blast Workout Guide | Staying Fit at Home

Shoulder Blast Home Workout

 *Check out ALL of our @Home Workout Guides*

Shoulder Blast Workout Guide at Home

We understand the importance of fitness, health and exercise and that’s why we’re encouraging everyone to keep working towards their goals whilst at home. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. Smash those fitness goals, kickstart your fitness journey and join our fun and inclusive fitness community.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Shoulder Blast Workout?

A shoulder blast focuses purely on your shoulders and helps you boost your upper body strength in the comfort of your own home so that you’re able to get stronger and fitter. Master this workout at home and then push yourself to lift heavier weights for more reps once our gyms re-open. This workout guide is suitable to all ages, genders and abilities so come and give it a go!

Older Woman Training with Kettlebell

What You Need For a Shoulder Blast Workout

You’ll need some dumbbells for the majority of the exercises within this workout guide. If you don’t have dumbbells, don’t worry, instead just find some household alternatives. This could be a tin of beans, a couple of water bottles or a large bottle of washing detergent, whatever it is that has a bit of weight behind it and will help you smash this workout!

Exercise 1: Weighted Shoulder Presses

Warm your shoulders up with this first exercise. You’ll need your weighted equipment so take one object in either hand. Stand up straight and bring both hands up so that they’re at either side of your shoulders and simply push them into the air until they meet in the middle above your head.

Complete 4 sets of 12 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Weighted Lateral Raises

Stay standing upright with your arms by your side. Simply stretch your arms out to the side and raise them towards your shoulders. To make this exercise slightly more difficult, pick up some weighted equipment in either hand. Increase your shoulder strength by repeating this movement numerous times.

Complete 3 sets of 12 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Weighted Front Raises

Stand upright with your weights in either hand. Slightly push your right leg out in front of your left to help with your balance. Slowly bring your right arm up out in front of you towards your shoulder height. Return your arm to your hip and then raise your left arm. Keep alternating between your arms until you’ve performed all of the reps.

Complete 3 sets of 12 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Arm Circles (Reverse)

For this next exercise, stand upright with your arms by your sides. Simply lift your arms up to shoulder height and rotate your arms backwards in a circular motion. This is a great shoulder stretch to do to break up the exercises.

Complete 3 sets of 20 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Mountain Press Ups

Start this exercise by getting into a press up position as and push yourself back and push your bum into the air whilst keeping your hands flat on the floor. Now, start performing a press up by lowing your shoulders to the floor and then pushing your bodyweight back upwards. You may find this challenging but try to complete all the reps if you can.

Complete 3 sets of 10 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Weighted Side Raises

To perform this exercise, hold your ‘weights’ at either side of your body, keep your back straight and raise your arms out at the side as high as you can. Return your arms to your side and then pick up some momentum to repeat the movement again. It’s important to control the movement as best as you can – possibly even drop to a lighter weight to gain control.

Complete 3 sets of 10 reps with a 30 second rest between each set.

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Mark as he guides you through this full Shoulder Blast workout.

Shoulder Blast Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Dumbbells or household alternatives (i.e. water bottles, tins/jars, bags of sugar)

Fitness Space

 

2m x 2m clear area like a living room, garden or dining room.

Level

 

Novice

Duration

 

25 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week in a range of different style workouts. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Shoulder Blast Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Shoulder Blast Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Girl Using Battleropes

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

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