Shoulder & Back Workout At Home | Shoulder & Back Advanced Exercise | Kousik Hazra

Shoulder & Back Workout At Home | Shoulder & Back Advanced Exercise | Kousik Hazra #kousikhazra #sholderworkout #gym #workout #karate

Here’s a shoulder and back workout you can do at home with minimal or no equipment. If you have resistance bands or dumbbells, you can use them to increase the intensity.

Warm-Up (5-10 minutes)

Arm Circles (forward and backward, 30 seconds each)

Cat-Cow Stretch (10 reps)

Shoulder Shrugs (10 reps)

Jumping Jacks or High Knees (1 minute)

Workout Routine

Back Exercises

1. Superman Hold (3 sets, 30 seconds hold)

Lie face down, extend arms and legs. Lift both off the ground and hold.

2. Bent-Over Rows (if you have weights or resistance bands) (3 sets of 12 reps)

Hinge at the hips, keep your back flat, and pull weights/bands toward your waist.

3. Reverse Snow Angels (3 sets of 10 reps)

Lie face down, arms at your sides. Sweep them out and up as if making a snow angel.

4. Towel Rows (if you have no weights or bands) (3 sets of 15 reps)

Use a sturdy towel. Hold it tight, mimic rowing motions while creating tension.

Shoulder Exercises

1. Pike Push-Ups (3 sets of 10-12 reps)

Start in a downward dog position. Lower your head toward the ground, pushing back up.

2. Lateral Raises (use small weights or water bottles) (3 sets of 12 reps)

Lift arms out to the sides until shoulder height, then lower slowly.

3. Front Raises (3 sets of 12 reps)

Raise arms straight in front of you to shoulder height and lower slowly.

4. Scapular Wall Slides (3 sets of 10 reps)

Stand with your back against a wall, arms bent. Slowly slide arms up and down the wall.

Cool-Down (5-10 minutes)

Child’s Pose (Hold for 1 minute)

Cat-Cow Stretch (5 reps)

Seated Spinal Twist (30 seconds per side)

Shoulder Stretch (30 seconds per side)

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