Pumping: a short shoulder workout without equipment

There are only three exercises in this complex, but they will definitely be enough to properly load the deltoids, triceps, and pectoral muscles. Moreover, due to instability, the core muscles will also work well.

How to do the workout

Do three rounds of the following exercises:

1. Push-ups with a “frog” and a “slide” – 8 times.
2. Pike push-ups - 10 reps.
3. Push-ups with arm and leg raises - 10 times.

Rest as much as necessary between sets. But try not to stand for more than two minutes to avoid cooling down.

How to do the exercises

1. Push-ups with a frog and a hill

Stand in a prone position and perform push-ups. Then take the “frog” position - push your pelvis back, bend your knees and straighten your arms.

Return to the lying position, do push-ups again, and then go into the “slide” - move your pelvis back and up, this time almost without bending your legs. Your body should resemble an inverted V.

From this position, stand upright again and start over. Alternate between “frog” and “slide” every other time.

2. Pike push-ups

Stand in the “slide” from the previous exercise - lift your pelvis to the ceiling, straighten your arms, bend your legs slightly at the knees so as not to pull back of thigh. Lift your heels off the floor and stand on the balls of your feet.

Perform a push-up - bend your elbows until your forehead touches the floor, then return to the starting position and repeat.

3. Push-ups with arm and leg raises

Do a regular push-up, and then lift your right arm and left leg at the same time. Hold for a second, then return your limbs to the floor. The next time you do a push-up, raise your left arm and right leg. Alternate sides this way every other time.

How do you like the workout? Are your shoulder muscles sore?