Shoulder and Core Bodyweight Burn!

by Marianne  - May 5, 2010

Hi everyone,

Well, today’s workout challenged me far more than I ever expected.  When I planned it yesterday, I knew it would be tough as I put in a lot of core exercises, but I did not expect to be so busted by the end of the first round lol!  My core needs some serious work and my poor front deltoids got a hammering too.

The Workout

I divided the workout into two sections. A resistance/core and shoulder workout which was 18 minutes long. And then Tabata Interval Training at the end for cardio and legs.

For section one,  set my Gymboss Interval Timer for 18 cycles of 15 seconds rest and 45 seconds MAX effort. completed 3 rounds of the following 6 exercises:

  1. Squat – Roll – Squat
  2. Walking Bridge
  3. Push-up Crawl
  4. L-Crunch
  5. Superman
  6. Close Push-up on one foot

I started out recording my reps per exercise, but I soon realised it was difficult to keep track with some of the exercises, so I didn’t continue it past the first round.

Next I reset my interval timer for the usual 8 cycles of 10 seconds rest and 20 seconds MAX effort.  The bodyweight exercises were as follows:

  1. Power Jumping Jack x 2 sets
  2. Mountain Climbers x 2 sets
  3. Dynamic Squats x 2 sets
  4. Reverse Lunge with Kick x 1 set right and x 1 set left

I really was totally wrecked by the end of this workout and it really was a shoulder, core and then leg bodyweight burn as the title suggest!

Give it a go and let me know what you think.



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  1. I did this workout yesterday. I had to modify the squat, roll, squat. I just did squats with a barbell 25 and 30lb. I also modified the one legged close grip push ups. I did them on one knee with the other leg extended. I alternated legs every 5 repetitions. Going to do workout again. It kicked my butt!

  2. Great workout.. I got this one in yesterday Marianne. Those crawling pushups were a monstrous innovation. I must say thanks 🙂

  3. Hello Marianne

    Thanks for taking the time to respond! I really can’t do too much with the 16kg bell besides swings, I did the overheads with it but in the last round I could feel it slipping and had to switch it up! No need to take that to the head. I started running when my youngest was 2 and that was 4 years ago. I started really slow and gradually added more time. But my knees don’t like it if I go over 45 minutes. The Cardio Coach stuff is really sprints or hill climbs intervals just like a spinning class but with no instructor! I have been doing heavy weights with running, step and kickboxing for the past year and I am getting where I want to be but not. Then I found kettlebells and working in intervals and I really like it but I still throw runs in there too as it’s my thinking time away from kids etc.
    So today I went for a 30 min run before doing the workout and I am wondering if I am doing too much and working against myself? When I was doing the heavy weights I would do that (Cathe Friedrich’s STS series) and then do some other form of cardio and some days that would be 1.5 to 2 hours of working out and that was way too much with very little results. Okay I have rambled on too long.
    Thanks again for the info and the workouts!

  4. I am going to do this workout tonight. Those power jacks looks like monsters!

    Thanks for your job, keep it up.

    By the way, do you think kettlebells can bulk up?

    1. Hi GrapeWine, The power jacks are major monsters on the quads, but I love them at the same time.

      As for bulking up, no I don’t think they do. You would need to be lifting very heavy KBs and performing low reps to gain mass like that. Plus if you are eating a lot, this may make you look more “bulky” as you will build more muscle. But as most of my KB workouts have moderate-high reps, low-moderate weights and plenty of cardio, it would be difficult to bulk up. You should become very toned and lean, IF you’re diet is also good 🙂


  5. Hey Marianne

    I tried this one this morning and it was a killer. I did switch a couple things…I changed the roll back to an overhead KB swing as the rolling back really kills my back for some reason and after the first round of close push-ups with one leg my arms couldn’t do it and I ended up doing knee in’s on a suspended between the arms of my treadmill.

    Thanks for the great workout! The Tabata at the end was very hard but energizing! Do you do other cardio as well or just these workouts?

    Thanks for the info

    1. Hi Heather, those push-up were a real killer, don’t know what I was thinking LOL But I’m suffering today. Plus last night I went to the Kettlebell Class my other half takes in our local community centre – it was so busy I had no choice but to use a 16 kg, which nearly finished me off lol. Although for my next workout I’ll be trying the 16kg again. As inspired by you 😉

      Recently I have been doing a little running, but it really hurts my knees after a while, so I don’t know if I’ll keep it up. I go to Andrew’s KB Classes when I’m off work, but other than that, I do very little additional cardio. Maybe the odd spin class once in a blue moon to catch up with friends who go to them – sometimes these things are the only catch-up time us ladies get to have a gossip.

      What other training do you do?


  6. i am going to try this workout tomorrow, however, not sure about that last move with the one leg pushups…… i love your workouts, no timer yet, so i suppose i will just do reps

    1. Hey, Just do the push-ups from two feet. Set yourself a number of reps that will challenge you. Maybe in the push-up Crawl and the Superman you could just use a stopwatch and perform the exercise for 45 seconds. These exercises are hard to count reps. Hope you enjoy the workout.

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