What's up Elite Thenx athletes?
I'm Zay Tiggs
and welcome back to another video of Official Thenx.
Today we're gonna be doing a beginner shoulder workout
that you can do anywhere.
Let's get to it.
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All right, so before we get started
you can find today's workout
under the YouTube workouts on the Thenx app.
If you don't already have it make sure to download it.
You can find it in the App Store or Google Play Store
and follow along with this workout.
So today's shoulder workout is great for beginners
because one, it doesn't require any equipment,
allowing you to do it pretty much anywhere,
even in the comfort of your own home.
Two, these exercises mainly focus on
building strength in your shoulders
without any advanced technique or skills
so anyone can follow along.
With that being said,
let's be sure to perform each exercise with perfect form,
that way we get the most out of this shoulder workout.
All right, so before we begin the main workout,
let's warm up our shoulders.
We've got three exercises, 20 seconds each,
let's get started.
First exercise we've got jumping jacks,
let's go for it.
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All right, here's number two.
Next exercise we've got low plank to high plank.
All right, so this last warm up exercise we've got
is switching side planks.
Let's go for it.
All right, that's a warm up,
you guys got one more round to go
before going into the main workout.
All right, so if you guys already did the warm up
let's jump right into this workout.
We're gonna begin with a low impact exercise
that's gonna be shoulder taps,
15 reps each side, or 30 in total.
Let's go for it.
Hands shoulder-width apart
straight line down your body,
just gonna tap those shoulders.
Keep that core engaged.
All right, so by now our shoulders should feel warmed up
and ready to move on to a little harder exercise.
We've got handstand kick-ups eight times,
let's go for it.
All right, so for this exercise you wanna make sure
you're about a foot from the wall.
Your hands are gonna be shoulder-width apart.
When you kick up into that handstand,
nice and easy,
you wanna stretch your body out as long as you can.
Keep those feet together, toes pointed.
Come back down.
That's one rep, we got seven more to go.
All right,
there we have handstand kick-ups.
For those beginners
performing this exercise for the first time
you want to make sure you pace yourself
and take your time after each rep.
Do these as slow and controlled, but as safe as possible.
Moving on to the next exercise.
We've got pike push ups, 12 reps.
All right, so again, hands shoulder-width apart.
You're gonna walk it back towards,
to the highest pike that you can
to really emphasize on the shoulders
and then we're gonna lean forward and up.
All right.
There we have pike push up.
One thing to keep in mind with this exercise
that I see a lot
is a flaring of the elbows out like this.
You wanna prevent from flaring your elbows
and focus on keeping them in,
right by your side like this, 45 degrees.
It's to help you when you're transitioning over
to harder exercises like the handstand press
or the handstand push ups,
just something to keep in mind.
All right, moving on we've got wall walks five times.
All right.
There we have walk walks.
Again, if this is your first time trying this exercise
you only want to go up as high as you feel comfortable.
Once you feel more comfortable with this exercise
eventually you'll be able to go all the way up
and all the way back down.
All right, moving on, we've got pseudo push up,
we've got eight reps, let's go.
All right, so the goal for this exercise
is to have your hands placed by your hips.
Perform push ups like so.
If you're struggling to have them by your hips
just get them as close to your hips as possible.
Eventually you'll build the strength
to be able to push from the waistline.
All right, let's go for eight reps.
All right, there we have pseudo push ups.
This is a great exercise,
you're really focusing on those front delts.
This exercise is really gonna translate
into harder exercises like 90 degree handstand push ups
and planche push ups.
So when performing these pseudo push ups
really focus on having your hands right by your waistline
so you can start building the strength
to move on into those harder skills.
All right, so for this last exercise
it's gonna be an isometric hold.
We're gonna hold the bottom of a pike push up
and max out and that's how we're gonna end this workout,
we're gonna burn out in that position.
Let's go for it.
Pike push up,
hold at the bottom.
Focus on your breathing.
Let's finish strong.
All right.
There we go, that completes round one
of this shoulder workout that you can do anywhere.
By now you should feel those shoulders burnin' up,
that's how mine feel.
But you guys have got three more rounds to go
to complete the shoulder workout.
So thank you guys so much for watching.
If you enjoyed this workout
be sure to smash that like button.
Make sure to share this workout with a friend
who's really trying to make some shoulder gains.
And to find this workout and more workouts like this
go to thenx.com.
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and in the best shape of your life.
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And join the millions of Thenx athletes around the world
changing their lives today.
And for more of my personal content
you could check me out on Instagram @zaytiggs.
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in the description down below.
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you always have a chance to win some free Thenx gear.
With that being said, thank you so much again for watching.
I'm Zay Tiggs, until next time.
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