I have a super fun little shoulder and core strength circuit workout for you today! I was able to fit it into my lunch break and get in and out of the gym in no time. It builds total core strength, challenges the shoulders and legs and can be completed in about 15-20 minutes with just a set of dumbbells.

Shoulders and Core Strength Circuit Workout

For circuit workout #1, you’ll be working through a 6-minute plank! Move straight from the plank to the left side plank to the right without resting. If 30 seconds is too challenging for you, try starting with 15 seconds each or try a modified plank from your knees. Too easy, bump it up to 45 or 60 seconds!

For circuit #2, you’ll be doing more core work combined with two shoulder and leg exercises. Dumbbell thrusters are a total body workout that not only challenges your strength but will get your heart pumping too. Reverse lunges with lateral raises work your legs, shoulders, core and balance. For the high plank knee to elbow, touch each knee into the elbow on the same side, alternating sides for 14 reps.

This workout will build strength and endurance throughout the core musculature, including the lower back, upper back, abs and obliques. Planking is a great way to build a strong, healthy back and core. Keeping these muscles strong can help prevent injury and lower back pain and help improve all other areas of your fitness.

Workout Details

Circuit 1

  • 30 seconds plank
  • 30 seconds left side plank
  • 30 seconds right side plank
  • 30 seconds rest

Circuit 2

  • 16 dumbbell thrusters
  • 14 dumbbell reverse lunge with lateral raise
  • 12 high plank knee to elbow
  • 10 v-ups

Equipment Needed

You will need two sets of dumbbells to complete this workout. One set of heavier dumbbells for the thrusters and a lighter set for the reverse lunge with lateral raise. Please see the links below if you’re unsure of any of the exercises.

I used 25 lb. dumbbells for the thrusters and 12 lb. dumbbells for the lateral raises but use whatever weight is challenging for you. The last few reps of each set should be quite difficult to complete.

Exercise Example Videos

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Here are some more fun workouts to try:

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Shoulders and Core Strength Circuit Workout