{"id":58152,"date":"2022-02-28T00:00:00","date_gmt":"2022-02-27T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/20-min-shoulders-and-core-workout\/"},"modified":"2022-02-28T00:00:00","modified_gmt":"2022-02-27T23:00:00","slug":"20-min-shoulders-and-core-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-shoulders-and-core-workout\/","title":{"rendered":"Workout of the week: 20-min shoulders and core workout"},"content":{"rendered":"\n
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20-MIN SHOULDERS AND CORE WORKOUT<\/strong><\/h2>\n\n\n\n

ALL LEVELS <\/strong><\/strong>\/ <\/strong>shoulders and core workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong><\/strong>: Kettlebell, medicine ball, step & Swiss ball<\/p>\n\n\n\n

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When we think about developing our upper body, our mind immediately guides us to a\u00a0muscular chest and strong arms<\/strong>. However, if you only target these two, you’ll be neglecting your back,\u00a0shoulders, and core<\/strong>. The latter is prominent in tons of\u00a0core and abs workouts<\/a>, but the same can’t be said about shoulders. Often disregarded,\u00a0they’re involved in every upper body movement. Every pulling or pushing movement uses the full extent of your arms and, therefore, your shoulders.<\/strong>\u00a0That’s why it’s so important to train them.\u00a0<\/p>\n\n\n\n

That was the idea behind this shoulders and core workout designed by our Vienna based personal trainer<\/strong> Johannes Auer<\/strong>. You can find him at our Mariahilfer Stra\u00dfe<\/strong><\/a> club. <\/strong>It consists of 5 exercises<\/strong> to perform for 40 seconds<\/strong> with 20 seconds rest<\/strong>. 2 sets of each exercise<\/strong> in a total of 2 rounds<\/strong>, which should take you around 20 minutes to complete<\/strong>.<\/p>\n\n\n\n

  1. Shoulder tap and leg lift<\/li>
  2. Shoulder stability with kettlebell<\/li>
  3. Shoulder stability on medicine ball<\/li>
  4. Jackknives with medicine ball<\/li>
  5. Plank on Swiss ball<\/li><\/ol>\n\n\n\n

    Ready to target your shoulders and abs? Let’s go! <\/strong><\/p>\n\n\n\n\n\n

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    WORKOUT SETUP<\/h2>\n\n\n\n
    • 5 exercises <\/li>
    • 40 seconds on, 20 seconds off <\/li>
    • 2 sets of each exercise<\/li>
    • 2 rounds<\/li>
    • No rest between rounds <\/li>
    • 20 minutes <\/li>
    • Equipment: Kettlebell, medicine ball, step & Swiss ball <\/li><\/ul>\n\n\n\n
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      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n

      Alternative equipment<\/strong><\/p>\n\n\n\n

      • Kettlebell = bag with some weights, such as books, cans of food <\/li>
      • 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<\/li>
      • Step = a couch or pillows on the floor<\/li><\/ul>\n\n\n\n
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        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

        2 rounds<\/strong><\/p>\n\n\n\n

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        1 – SHOULDER TAP AND LEG LIFT <\/h3>\n\n\n\n

        40 sec on, 20 sec off <\/strong><\/p>\n\n\n\n

        2 sets<\/strong><\/p>\n\n\n\n

        • Lower down to a high plank position, hands directly below your shoulders. <\/li>
        • 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. <\/li>
        • Now do the same with the other hand, touching the opposite shoulder. <\/li>
        • Keeping your body in a straight line and your core engaged, lift your right leg off the floor, holding it for 3-4 seconds. <\/li>
        • Repeat with your left leg. <\/li>
        • Repeat the movements for 40 seconds. <\/li><\/ul>\n\n\n\n

          Johannes\u2019s tip: make this exercise easier by holding it for less than 3-4 seconds.<\/strong><\/strong><\/p>\n\n\n\n