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Moderate Workout

Hips & Shoulders

Moderate   21 minutes

Target Areas: Hips, Shoulders

Equipment: Chair, Exercise Mat

Ömer Köseoğlu
 		    Added by Personal Trainer Ömer Köseoğlu
Hips & Shoulders
Tags
Bodyweight Workouts Hip Workouts Chair Workouts No Equipment Workouts
Description

Stretch and strengthen your shoulders and hips with this versatile, feel-good workout.

Exercises

Set 1: 1 round
Forward Shoulder Rolls
Forward Shoulder Rolls
50 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
50 seconds
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
50 seconds
Left Assisted Lunges
Left Assisted Lunges
50 seconds
Right Assisted Lunges
Right Assisted Lunges
50 seconds
Lower and repeat, alternating sides.
Lateral Leg Lifts
50 seconds

Set 2: 4 rounds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minute
Transition
Transition
20 seconds
Left Side Lunges to Leg Balance
Left Side Lunges to Leg Balance
1 minute
Right Side Lunges to Leg Balance
Right Side Lunges to Leg Balance
1 minute
Transition
Transition
20 seconds

Set 3: 1 round
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minute
Puppy Pose
Puppy Pose
40 seconds

Appears In

arms
Arms
butt & legs
Butt & Legs

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

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Cardio

toning

Toning

full body

Full Body

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