Workout of the week: 20-min shoulders and core workout

28th February 2022

JOHANNES AUER

Personal trainer from Vienna

Johannes is an expert of athletic training, prehab and rehab. He will motivate you with creative functional workouts which never get boring. He loves to combine different exercises in one, making them very complex and effective but at the time suitable for all fitness levels and goals. Johannes has experience in sports for over 10 years.

Follow him on Instagram: @athletic_progress

20-MIN SHOULDERS AND CORE WORKOUT

ALL LEVELS / shoulders and core workout / 20 minutes

Equipment: Kettlebell, medicine ball, step & Swiss ball

When we think about developing our upper body, our mind immediately guides us to a muscular chest and strong arms. However, if you only target these two, you’ll be neglecting your back, shoulders, and core. The latter is prominent in tons of core and abs workouts, but the same can’t be said about shoulders. Often disregarded, they’re involved in every upper body movement. Every pulling or pushing movement uses the full extent of your arms and, therefore, your shoulders. That’s why it’s so important to train them.

That was the idea behind this shoulders and core workout designed by our Vienna based personal trainer Johannes Auer. You can find him at our Mariahilfer Straße club. It consists of 5 exercises to perform for 40 seconds with 20 seconds rest. 2 sets of each exercise in a total of 2 rounds, which should take you around 20 minutes to complete.

Shoulder tap and leg lift
Shoulder stability with kettlebell
Shoulder stability on medicine ball
Jackknives with medicine ball
Plank on Swiss ball

Ready to target your shoulders and abs? Let’s go!

WORKOUT SETUP

5 exercises
40 seconds on, 20 seconds off
2 sets of each exercise
2 rounds
No rest between rounds
20 minutes
Equipment: Kettlebell, medicine ball, step & Swiss ball

WORKING OUT FROM HOME? NO PROBLEM.

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

Kettlebell = bag with some weights, such as books, cans of food
Swiss ball and medicine ball = a couch or a chair with a pillow for support – bear in mind that it will never be as unstable as the real one
Step = a couch or pillows on the floor

WORKOUT EXERCISE LIST

2 rounds

1 – SHOULDER TAP AND LEG LIFT

40 sec on, 20 sec off

2 sets

Lower down to a high plank position, hands directly below your shoulders.
Engage your core and bring your right hand to touch your left shoulder, ensuring your body doesn’t swing. Keep it there for 3-4 seconds before returning to the starting position.
Now do the same with the other hand, touching the opposite shoulder.
Keeping your body in a straight line and your core engaged, lift your right leg off the floor, holding it for 3-4 seconds.
Repeat with your left leg.
Repeat the movements for 40 seconds.

Johannes’s tip: make this exercise easier by holding it for less than 3-4 seconds.

2 – SHOULDER STABILITY WITH KETTLEBELL

40 sec on, 20 sec off

2 sets

Pick a suitably weighted kettlebell and descend into a half-kneeling position with your right knee on the floor. Your kettlebell should be on your right hand.
Make sure your left foot is in line with the left knee.
Take a deep breath, engage the core and press the kettlebell with two different movements.
Firstly, perform a bicep curl, bringing the kettlebell close to your chest. Secondly, press it overhead.
Repeat both movements downwards: bring the kettlebell slowly and pause it, keeping it close to your shoulder, and then fully down, with your arm fully stretched.
Repeat with your right arm for 40 seconds in the first set. After resting for 20 seconds, repeat on the left side.

3 – SHOULDER STABILITY ON MEDICINE BALL

40 sec on, 20 sec off

2 sets

Start in a high plank position with your left hand on the medicine ball.
Raise your right arm from the ground and bring it further than the medicine ball.
Keep your core engaged and maintain your position for 40 seconds.
Repeat the same steps on the second set, but with the other hand.

Johannes’s tip: you can make this movement easier by changing the arm on the medicine ball during the 40 seconds — but don’t forget to perform the 2 full sets.

4 – JACKKNIVES WITH MEDICINE BALL

40 sec on, 20 sec off

2 sets

Sit on a step holding a medicine ball with your right hand.
Lifting your feet off the ground, engage the core and stretch your arms, holding the ball in one hand. This is your starting position.
Bend your knees, bringing them towards your chest.
With your body in a V-shape position, pass the ball behind your thighs to your left hand.
Extend your legs and get back to your starting position.
Repeat for 40 seconds.

5 – PLANK ON SWISS BALL

40 sec on, 20 sec off

2 sets

Start by performing a plank over a medicine ball.
Ensure your feet are shoulder-width apart, your core engaged, and neutral spine during the exercise.
With your elbows push the ball slightly forward and then backwards.
Repeat these movements for 40 seconds.