BIG Shoulders (NO EQUIPMENT)

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Yo guys, today I’m going to show you my favorite bodyweight basic exercises to pump up the shoulders!

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Especially the front delts.

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I will show you a few exercises when I don’t have time for a long workout session.

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1st exercise: Declined Push ups

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I do this exercise as a warmup to activate the upper body.

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From this position, I just do push ups.

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One set is: 5 repetitions + 5” Isometric straight arms plank + 5 reps + 5” Iso + 5 reps + 5” Iso.

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I do 3-4 sets with 30” rest between each set.

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If this is too difficult, you can decrease the repetitions per each set or you can increase the rest between each set.

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The second part of the training will be harder, so not everyone will be able to do all the exercises.

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If so, you can increase the number of sets of the previous exercise (decline push ups).

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So you will be able to conditioning the body and shoulders for future harder exercises.

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2nd set.

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if you are interested in my Calisthenics programs with all the basic bodyweight exercises, you can visit my website

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www.andrealarosa.fit where you will find different programs.

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You will find a program on how to strengthening the core,

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how to planche,

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and 3 different programs with all the best basic exercises. (For beginners, intermediate and advanced athletes).

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3rd set.

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Declined Push ups DONE!

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Now, it’s time for V-Push ups!

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You can do the following exercise with your feet over a step (or more) or you can do it with feet on the ground.

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I’m going to show you with feet over the steps.

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As the previous exercise, 5 repetitions and 5” isometric hold + 5 reps + 5” Iso.

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If you rest only the minimum necessary between each set, the shoulders will be destroyed!

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As always, I do usually sip essential amino acids between each set.

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Now, last part of the training.

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Handstand Push ups.

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5 reps + 5” isometric hold. Rest.

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If you feel it easy, you can increase the number of sets.

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1set done. Rest 30” up to 1’ and then repeat.

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My shoulders are already tired, maybe because I trained them a couple of days ago. I probably didn’t recover yet.

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Remember to always feel your body.

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If you want to have a good workout you must be able to feel your body and then decide if you have to increase or decrease the difficulty.

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To have a scheduled program is important, but you will have days when you feel stronger and days when you will feel weaker

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so you must be able to change the difficulty at the moment.

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I do usually do 3-4 set per each exercise.

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Today I did 3 sets per exercise.

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Now I’m going to do a 4th set for handstand push ups, since is the hardest one.

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For now it’s everything! Training done!

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Later in the afternoon I have another training session, so I don’t want to be tired.

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I hope you enjoyed the video!

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if so, please press the “Like” Button.

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Let me know which exercise you like the most and leave me a feedback so I can record better videos in the near future.

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Share the video with your friends.

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See you soon! Remember: Less talk, More action.

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Andrea: The ring session in the afternoon will be hard!

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