Shoalden Workout

A low impact strength workout to fire up your shoulder and back muscles. Strengthen your body evenly with alternating and isolating arm and shoulder movements.

ESTIMATED TIME: 40-50 Minutes

EQUIPMENT: Dumbbells (or Kettlebells)


LEVEL: Intermediate

KEY: DB = Dumbbells

WARM-UP: 10 Minutes

15x DB Deadlifts

15x Double Twist Sit-Ups

15x DB Floor Clean & Press

15x Push-Up Shoulder Taps

Complete 2x Rounds

WORKOUT: 30-40 Minutes

Alternate DB A-Presses

Alternate DB Shoulder Presses

Alternate Bent-Over DB Rows

Bent-Arm DB Shoulder Raises

Sit-Up DB Shoulder Presses

REPS: 30, 24, 18, 12, 6

Complete a total of 5 rounds with decreasing reps in each round. You can vary your dumbbell weights for each exercise or keep the weight the same throughout the entire workout.


1. Reduce the Rounds - Start from 18 reps and complete a total of 3 rounds.

2. Reduce the number of reps - complete 5 rounds of half of the reps.

3. Pace Yourself - Complete the workout at your own pace and take breaks when you need them.


Monday 5-8:30pm

Tuesday 5-8:00pm

Wednesday 5-8:30pm

Thursday 5-8:00pm

Friday Closed

Saturday 7:00-9:00am

Sunday 8-9:30am

*Hours may vary

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