Shoulder workouts

A 40-minute HIIT session run in 30-second bursts. Medicine-ball slam burpees, jump squats, battle rope slams, mountain…

A 40-minute skills session and the hardest bodyweight workout in the library.

A 40-minute interval session with the intensity dial welded open. Air-bike sprints at five rounds of 30 seconds set…

A 40-minute shoulder session that starts heavy and finishes wide. Seated military press at five sets of five builds…

A 40-minute push session built around speed and lockout strength. Close-grip bench at five sets of five trains the…

A 35-minute upper-body sculpt for women covering shoulders, biceps and triceps in four moves.

A 40-minute power session for people who want to produce force fast. Power cleans at five sets of three train full…

A 30-minute beginner back and shoulder session for women aimed squarely at desk posture.

A 50-minute advanced pull-and-press session for women. Plate-loaded high rows open with five sets of five for real…

A 65-minute advanced bench specialisation for men. Reverse close-grip bench at five sets of three trains the lockout…

A 45-minute boxing conditioning session that builds the engine rather than the technique.

A 50-minute advanced MMA-style conditioning session. Shadow boxing sets the pace, ball slams and kettlebell swings…

A full-body bodyweight session that covers every basic pattern: pull-ups and suspension chin-ups for the pull,…

A 40-minute session for court sports — basketball, tennis, volleyball — where the first two steps decide the point.

A 50-minute full-body barbell session covering the six lifts that matter: squat, deadlift, bench press, pull-up,…

A 40-minute bodyweight and cardio blend: burpees, jogging, running, walking, clusters and clap jacks.

A 60-minute full-body session for men built entirely on compound lifts. Full squats at four sets of six lead, then a…

A 40-minute functional training session using movement patterns from real life and sport.

German Volume Training for the upper body: decline chest press at ten sets of ten, full-range lat pulldowns at ten…

A 50-minute advanced session for grapplers, built around grip, pulling and the isometric strength a scramble demands.

A 65-minute advanced strength session that stacks the four heaviest barbell lifts: squats, deadlifts and bench at five…

A 30-minute beginner-friendly HIIT session with a serious burn — around 420 kcal.

A 40-minute bodyweight HIIT circuit: burpees, double jump squats, mountain climbers, jumping lunges, high knees and…

A 30-minute home arm and shoulder session for women that needs no dumbbells.

A 25-minute beginner home session for women that targets posture directly.

A 20-minute beginner home back session for men with no bar and no bands.

A 30-minute advanced home back session for men aimed at postural endurance.

A 25-minute home boxing conditioning session for men. Five rounds of shadow boxing set the base, jabs and side-to-side…

A 35-minute advanced home calisthenics session for men focused on skill work.

A 30-minute advanced home shoulder session for men, no weights required.

A 45-minute advanced home full-body session for men, roughly 520 kcal with no equipment.

A 15-minute morning session for men that combines mobility with a little activation.

A 15-minute desk-break session for men. Upper back stretches and shoulder circles undo the rounded posture of a…

A 20-minute posture session for women, done at home with no equipment. Upper back stretches and shoulder circles…

A 35-minute advanced home pushing session for men and one of the hardest bodyweight sessions in the library.

A 20-minute beginner home pushing session for men. Wall push-ups start the progression, standard push-ups follow, pike…

A 30-minute home pushing session for men built on volume across five hand positions.

A 30-minute home shoulder and arm session for men with no weights. Pike push-ups and bodyweight military presses load…

A 25-minute standing cardio session for women with no floor work at all.

A 30-minute advanced home upper-body session for women. Push-ups at 15 reps and archer push-ups build the chest and…

A 25-minute beginner home upper-body session for women. Wall push-ups and knee close-grip push-ups introduce pressing…

A 40-minute full-body hypertrophy session at 12 reps throughout. Dumbbell bench press and lat pulldowns cover the…

A 70-minute advanced mass-building session for men at five sets of eight across the board.

A 40-minute mobility session that flows between positions rather than holding them.

A 50-minute advanced session for men preparing to learn the Olympic lifts.

A 20-minute posture session for women. Back extensions on an exercise ball strengthen the spinal erectors, alternate…

A 40-minute powerbuilding session that splits the difference between strength and size.

A 40-minute powerlifting-focused session covering the three competition lifts plus the accessories that support them:…

A 45-minute advanced power session built around punching force. Explosive and clap push-ups train upper-body speed,…

A 45-minute push day: bench press and overhead press for strength, incline bench for the upper chest, explosive…

The push half of a push-pull-legs split: barbell bench press and overhead press for strength, dumbbell shoulder…

A 40-minute beginner push day for men on assisted and machine equipment.

A 60-minute advanced heavy push day for men. Wide-grip bench press at four sets of six leads, cable crossovers add…

A 55-minute push session for men built for muscle growth. Incline lever press and inner chest press machines load the…

A 50-minute advanced combat conditioning session. Five rounds of shadow boxing and clap push-ups train striking speed…

A 40-minute shoulder session covering all three deltoid heads plus the traps.

A 50-minute advanced shoulder session for men. Seated overhead press at five sets of five drives the strength,…

A 35-minute shoulder session for men on dumbbells and cables. Seated shoulder presses build the front delts,…

A 30-minute shoulder session for women. Band behind-neck presses build overhead strength with joint-friendly…

A 40-minute full-body barbell strength session covering all six fundamental lifts: squats, deadlifts, bench press,…

A 60-minute advanced strongman-inspired session for men. Box squats at four sets of eight build the base, rope lat…

A 45-minute dryland session for swimmers. Wide-grip pull-ups and dumbbell pullovers build the lats that drive the pull…

A 40-minute session built around absorbing force rather than producing it.

A pull-up bar session inspired by the kids who got strong on a school playground.

A 35-minute footwork and conditioning session built on the counter-puncher's game: see it coming, move first.

A 30-minute beginner conditioning session built like a first day at a boxing gym.

A 40-minute beginner upper-body session for men on assisted equipment. Kneeling assisted dips and close-grip chin-ups…

A 65-minute advanced upper-body strength session for men. Reverse-grip decline bench press and single-arm lever rows…

A 55-minute upper-body volume session for men on cables and machines. Seated chest press and decline wide-grip rows…

A 55-minute advanced upper-body strength session for women. Ski-erg pullover pulls at five reps and Smith chest…

A 40-minute upper-body session for women. Suspension push-ups to side plank combine pressing with rotation, barbell…

A 65-minute advanced upper-body power session for men. Decline bench press and supinated bent-over rows at four sets…

A 45-minute full-body session for women targeting the areas most visible in a fitted dress: core, glutes, back and…