Week 3 Workout 6: Back & Core
December 3, 2016
Week 3 Workout 4: Legs
December 3, 2016

Week 3 Workout 5: Shoulders

Try our intense circuit that tackles all the muscles of the shoulder. Build a strong shoulder at home!

Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below. Perform each exercise according to the instruction, and rest 1-2mins between sets. Cool down with 5mins stretching or foam rolling after finishing all exercises.

Rest for 60 – 90 seconds between exercises.
Repeat the entire circuit 5 times. 


  1. Grab a dumbbell in each hand in either a standing or sitting position. Clean the dumbbells up to your shoulder height with both palms facing forward.
  2. Push both dumbbells up until your arms are fully extended, and pause briefly at the top.
  3. Slowly lower the dumbbells back to the starting position.
  4. Repeat and perform 10 repetitions.


EXERCISE 2   SHOULDER FLY   x   10 reps



  1. In a standing position, hold a dumbbell in each hand and arms fully extended at your side.
  2. Contract your side shoulders to raise the dumbbells to about your shoulder height. Keep your upper body stationary. Pause briefly at the top of the movement.
  3. Slowly lower the dumbbells back to the starting position.
  4. Repeat and perform 10 repetitions.


EXERCISE 3   SQUAT AND PRESS   x   10 reps

  1. In a standing position with a dumbbell in each hand. Clean the dumbbells to shoulder height with palms facing each other and elbows pointed forward. Keep your upper body straight and your feet about shoulder-width apart.
  2. Bend your knees and send your hips back to lower your body. Descend into a full squat position, or as far as flexibility allows. Pause briefly at the bottom of the movement.
  3. Bring your body back to the standing position by extending your hips and knees.
  4. Press the weights overhead after fully raised to a standing position. Pause briefly at the top of the movement with both arms fully extended.
  5. Return the weights back to the starting position at shoulder height.
  6. Repeat and perform 10 repetitions.





  1. Stand up while holding a dumbbell in each hand. Lean forward until your upper body is about parallel to the floor. Let the arms hang in front of you perpendicular to the floor with the palms facing you.
  2. Keep your torso stationary and arms straight while lifting the dumbbells straight to the side until both arms are parallel to the floor. Pause briefly.
  3. Slowly lower the dumbbells back to the starting position.
  4. Repeat and perform 10 repetitions.



  1. Hold a kettle-bell (or the base of a dumbbell) with both hands and position it between your feet. This will be your starting position.
  2. Push back with your hips and bend your knees to swing the kettle-bell (or dumbbell) backward between your legs slightly to generate momentum.
  3. Swing the kettle-bell (or dumbbell) forcefully forward, and flex your glutes as the kettle-bell (or dumbbell) reaches shoulder height.
  4. Let the kettle-bell (or dumbbell) swing back between your legs and repeat.
  5. Perform 10 repetitions.

Now repeat the entire circuit for 5 times.

How are you feeling? Hope you had a great session!  Cool down on a foam roller or stretch on a yoga mat. Remember to drink enough water and feed your muscles with a tasty protein shake!


In my work and personal life I live by the motto “do work, feel good”, and I wish to share it with you to improve both of your physical and mental strength. I have been working with a diverse range of clients in Renton and Seattle area for more than 8 years. I have had clients with amazing transformations and took their fitness to the next level. Before sharing my enthusiasm in fitness with others, I have been an athlete in football, basketball, rugby, and track. I have also won several titles in men’s physique competitions, and currently model for Nike. You will be my focus when training with me. I will hold you accountable and we will do work! I will support you through your fitness journey. I will pair many training concepts with your session to make it constantly challenging and fun. You will be stronger, physically and mentally. Certifications: NASM, ACE, NFPT. For better guidance contact me: Noah Bartholomew 425.591.3050 noah@doworkseattle.com Performance Coach