The Perfect 10 Min. Calisthenics Shoulder Routine for Beginners & Intermediate (Follow Along)

Then this video is for you.

What's up, guys?

It's Yannick here from Calisthenics Family.

So this video is for

Calisthenics athletes

that want to do a short

but effective

that uses,

We will do

which is optimal for hypertrophy.

Between the exercises,

we will take

And I've already scheduled

this routine

into our Calisthenics Family app

so you can follow this routine in a structured way

and do this anywhere you want.

Make sure to follow this routine

all the way to the end

to enter

So let's get started with the first exercise,

So with the Pike push ups, you can basically use

any surface, I would suggest to just use the floor.

But since I'm on the beach now

and there’s sand, I'm going to use parallettes

Otherwise it's not comfortable for my wrists.

So for the Pike push ups,

We’re going to do ten repetitions in total.

We're going to

have our hands at shoulder width apart,

stand on our toes, walk a bit forward.

And from here

we're going to move

our nose towards the floor in front of us.

So it's going to look like this.

All right.

So we're going to do ten repetitions.

Let's get started straightaway, guys.

Come on, guys.

All right,

so the Pike pushup is really my favorite exercise

that I used the most, especially in

the beginning of my journey.

So that was the Pike pushups.

Let's move on to the next exercise,

which are

All right.

So, while we have a 30 seconds of rest.

Let me explain the next exercise.

We're going to need an elevation.

And it would be optimal to have an elevation

around the height of your knees.

So I'm going to use this rock.

That's perfect.

But, you can also use a couch, a box, a chair, anything.

So let's get to the starting position

like this.

So we're going to start in a plank position like this.

Straight arms scapula protracted.

From here, we're going to walk

backwards until we are

in a vertical position with our upper body.

All right.

I think 5 seconds left.

Let's get started in 3, 2, 1

starting position and let's go.

We're going to do five reps in total.

So this is one

complete repetition.

So let's do four more.

It's very important

to keep straight arms at all times.

That’s three

that's four,

Last one.

All right, that's it, guys.

So let's take another 30 seconds of rest

and move on

All right,

so for the pseudo

push ups, I'm going to use, the parallettes again.

But again, you can just use

a flat surface like a regular floor.

All right, So

the pseudo push ups

is basically a regular push up,

but now we're going to lean forward a bit more.

And the goal is to lean all the way until your hands

will reach your hips.

So that's your waistline.

It's like this.

So that is the ultimate goal.

But I can imagine that it's a little bit too hard.

So you can also have your hands

towards your abs or even your chest.

All right. Let's get started.

We're going to do 5 to 10 repetitions,

depending on your level.

So let's get start straightaway

in 3 to 1.

We're going to lean forward, scapula protracted,

and let's move down

All right, guys.

I think this is the heaviest exercise of today,

so make sure to pick the right level.

So let's take 30 seconds, rest, and then move on

So for this exercise, I'm

going to need

only the floor again so I can just use the sand.

So for this exercise, we're going to start

on our knees, feet flat on the floor.

I'm going to place our hands next to our knees

and we're going to start with straight arms

and a protracted scapula just like this.

From here, we're going to move with straight arms

and we're going to move our hips

all the way up like this

and really focus on using the strength

of your shoulders to press yourself up.

So to make it easier, you can also place

your hands a little bit more forward

and you can even use the strength of your legs

to press your hips up like that.

All right, let's get started.

In three, two, one.

We're going to do 6

to 8 repetitions, depending on your level.

Let's get started, guys.

That's one.

that’s two

straight arms at all times

that’s three,

Come on, guys.

Two more.

Last one.

All right, guys.

I think this is

one of the most underrated exercises

because most people think that to train

your shoulders, you just have to push like this.

But straight arm exercises are just as good.

So 30 seconds of rest the next exercise

will be

All right, guys, for this exercise we’re going to need

an elevation again.

So I'm going to go back to my rock.

That's the perfect elevation for this place.

So we're going to start in a Pike position

with our leg straight, straight arms,

and make sure your upper body is in a

vertical line like this.

From here, we're going to tap

our shoulders

like this

Make sure to keep straight arms

during the whole exercise.

So we're going to do

20 repetitions in total.

And if it's a little bit too hard,

you can also just do 16 repetitions.

All right, guys, let's get started.

Completely straight arms.

Let's go.

All right.

So besides

a very good shoulder exercise,

it can also feel this in my core.

And that's basically the benefit of Calisthenics.

You not only

train your shoulders, but also a lot of your core.

So 30 seconds of rest.

Let's move on to the last exercise.

This is going to be a static exercise

So for this exercise,

we're only going to need the floor again.

So we're going to start in a Pike position like this.

Straight arms and stand on your toes.

From here, we're going to move

our nose towards the floor

and hold the

exercise in isometric way,

just like this.

So this is a perfect finisher,

that will really burn your shoulders.

So five more seconds of rest.

And let's get started, guys.

Three, two, one.

Let's move down and hold this together.

Guys, let's go.

Come on, guys.

Push up if you can.

All right, guys.

So that's it.

A complete round

with my favorite exercises to really burn the shoulders

and all these exercises really helped me a lot.

To gain a lot of strength and muscle mass

in my shoulders.

All right, guys.

So this was the complete workout.

Make sure to do

to get an effective workout in.

And you can also check out this workout

in our Calisthenics Family workout app

where you can keep track of your progress and

you can follow a lot more routines

and workout plans for building muscle mass,

gaining strength, improving mobility and learning

calisthenics skills.

make sure to check out the app

in the Google Play or App Store

and download it for free.

lastly, let's get into

And this week we will give away

one set of Calisthenics, Family Wrist Wraps, which is a

must have when starting with push exercises.

So

after publishing this video.

The winner will be announced in next week's video.

this is what we get away in the last video

and the winner will appear right here in the screen.

Congrats.

So let me know in the comments

Don't forget to like and subscribe

and put your

notification belt on

so you won't miss the giveaway winner.

So, guys, thanks for watching

and we will see you in next week's video.

Peace out, guys.