Shoulders Athletic Workout - 60min Beginner
This athletic-focused session builds a foundation of overhead strength and tricep power using progressive volume. By combining heavy compound presses with high-repetition isolation work, you will develop both shoulder stability and muscle definition. This beginner-friendly program uses only the smart handles to ensure a fluid workout with zero equipment downtime.
This workout is ideal for beginner athletes or swimmers looking to improve overhead stability and pushing power. It is perfect for those who want a straightforward, handle-based routine that emphasizes form and control.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets (Overhead Press, Bench Press) and 60 seconds between accessory movements.
Waiter March
Obliques, Shoulders, Glutes
Hold the handle overhead with a locked elbow and march in place, letting Tonal's weight challenge your shoulder stability.
Bench Press
Chest, Triceps, Abs
Use Tonal's Spotter Mode to push through your final reps safely as you press the handles together over your chest.
Lateral Raise
Shoulders
Lead with your elbows and pause for a half-second at the top to maximize tension on the lateral deltoids.
Front Raise
Shoulders, Abs
Avoid using momentum by controlling the descent of the handles back to your thighs.
Reverse Fly
Back, Shoulders
Pull the cables out and back, focusing on squeezing your shoulder blades together to target the rear delts.
Triceps Kickback
Triceps
Fully extend your arms at the top and squeeze your triceps against the constant cable resistance.
Alternating Bench Press
Chest, Triceps, Obliques
Keep one handle pressed up while the other descends to maintain constant time under tension for your triceps.
Standing Overhead Press
Shoulders, Triceps
Press the handles straight up toward the ceiling while keeping your core braced to prevent your back from arching.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Keep your glutes squeezed on the kneeling side to stabilize your pelvis as you drive the digital weight up.
Skull Crusher
Triceps
Keep your elbows fixed in place pointing toward the ceiling as you extend your arms with the handles.
Why this order
The workout begins with the most taxing compound movements to utilize peak energy levels for overhead power. It then transitions into deltoid isolation exercises to target all three heads of the shoulder before finishing with high-volume tricep work. This sequence ensures maximal muscle fiber recruitment while using a single accessory to keep your heart rate elevated by eliminating setup changes.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
What weight should I start with for the overhead movements?
If this is your first time, let Tonal's initial assessment set the weight. Aim for a weight where the last two reps of each set feel challenging but your form remains perfect.
Can I use the bar for the bench press instead?
This workout is designed for handles to allow for a greater range of motion and to engage your stabilizing muscles, but you can swap to the bar if you prefer a more stable feel for heavier loading.
How do I know if the Waiter March weight is too heavy?
If your shoulder starts to shrug toward your ear or your ribcage flares out, reduce the digital weight. The goal is to keep a 'packed' shoulder and a neutral spine throughout the duration.
Should I turn on any Smart Features for this workout?
Yes, enable 'Spotter Mode' for the Bench Press and 'Chains' or 'Eccentric' for the Lateral Raises to add an extra challenge to the muscle-building phase.