Shoulders Functional Workout - 45min Beginner
This functional session targets your deltoids and triceps using a combination of vertical presses and stability-focused carries. By utilizing handle-based movements, you will build upper body power while improving joint health. It is an ideal routine for developing a strong foundation in overhead mechanics.
This is perfect for beginner lifters or recreational athletes like swimmers and tennis players who need to improve overhead stability and pressing strength.
Equipment
Workout Plan
Rest 90 seconds between compound overhead presses, 60 seconds for secondary movements, and 45 seconds for the high-rep triceps finisher.
Waiter March
Obliques, Shoulders, Glutes
Keep your arm locked out overhead and your shoulder blade packed while marching in place.
Standing Incline Press
Shoulders, Chest, Triceps
Push the handles diagonally upward, maintaining a controlled tempo against the digital weight.
Lateral Raise
Shoulders
Lead with your elbows and pause at the top to maximize tension in the lateral deltoids.
Tall Kneeling Pallof Press
Obliques, Abs, Shoulders
Resist the cable's pull to the side, keeping the handles directly in the center of your chest.
Reverse Grip Triceps Extension
Triceps, Forearms
Fully extend your arms downward and squeeze your triceps hard at the bottom of each rep.
Standing Overhead Press
Shoulders, Triceps
Drive the handles straight up while keeping your core braced to prevent your back from arching.
Half Kneeling Overhead Press
Shoulders, Triceps
Squeeze the glute of the kneeling leg to maintain a rock-solid base on the Tonal platform.
Skull Crusher
Triceps
Keep your elbows fixed in space as you lower the handles toward your forehead.
Why this order
The workout follows a compound-to-isolation progression, starting with the heaviest standing press to maximize motor unit recruitment. We then incorporate kneeling and duration-based stability work to challenge the core before finishing with high-volume isolation moves to ensure complete muscle fatigue.
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 select for the Waiter March?
Since this is a stability movement, start with a light weight that allows you to keep your arm fully extended overhead without your shoulder shrugging toward your ear. Tonal's digital weight will help you find a challenging but safe starting point.
My shoulders feel tight during the overhead press, what should I do?
If you experience tightness, try the Half Kneeling Overhead Press variation first or reduce the range of motion. Ensure you are utilizing Tonal's Smart Flex feature if available to offload the weight at the most difficult part of the lift.
How often can I perform this shoulder and triceps routine?
For optimal results, aim to perform this workout twice a week with at least 48 hours of rest between sessions to allow for muscle recovery and adaptation.