35‑Min Dumbbell Shoulders & Core | Low Impact Strength (No Repeat) (Day 5)

Feel the burn, find your control, and build lasting strength.

DAY 5 brings a 35-minute shoulders + core endurance workout that blends power, stability, and precision. You’ll move through smart supersets that test your upper body strength and core control, then finish with a focused ab and oblique circuit designed to build deep endurance.

This one’s all about time under tension - pressing, holding, and controlling every rep for maximum effect. Expect a challenge that leaves your shoulders sculpted and your core fired up.

What you’ll do:
Superset 1: incline push-up + glute bridge to abduction
Superset 2: seated Arnold press + around the world
Superset 3: Z-press + side plank reach-through (right) + side plank reach-through (left)
Superset 4: bicep curl + tricep extension
Finisher: deadbug + flutter kicks + side plank hold (right) + side plank hold (left)

Format:
45s work / 20–30s rest between exercises, with short breaks between supersets. The structure keeps your intensity high while training endurance, posture, and shoulder stability.

What you’ll need:
Dumbbells (moderate weight)
Mat
Optional incline for push-ups (books work very well too)

Why it works:
Each superset is intentionally designed to combine push + pull patterns and core stability, developing muscular endurance and shoulder integrity. The finisher locks in your results with sustained core tension and anti-rotation strength.

Tips:
Warm up shoulders and core for 5–10 minutes before starting. You can use my warm-ups:    • 9 Min Dynamic Full Body Warm-Up | Perfect ...  
Focus on form - control every press, curl, and plank reach
Choose a weight that challenges you by the final few reps
Keep breathing and bracing through every movement
Cool down and stretch shoulders, chest, and core afterward (included in the video!!)

🔥 Drop a comment with how your shoulders felt after this one!

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Strong shoulders, strong core, strong control. Let’s go.

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