A few weeks ago I gave my gorgeous friend Nikita (blogger over at Kitamode) a personal training session.

She’d told me previously thats she wanted to work her upper body, and so I created a modified version of this circuit for her…I’m calling it the Shoulder Shredder.

Circuit training (also known as high intensity interval training, HIIT, and can be a type of Tabata training) is a really effective workout. It requires you to exercise at your maximum (or as much as you can give) for a short period of time, and then you have a shorter rest period (just enough to get your breath back) before repeating for a set number of times. You can do bodyweight exercises, or incorporate weights for added resistance and strength training. There’s so much more to say about circuit training and its benefits, so if you’d like to learn more about it and how you can incorporate it in your workouts, pop a comment below!

To do this circuit you’ll need a kettlebell, or another type of weight – a medicine ball or dumbbell would also work! The weight should be around 8-12kgs.

This particular circuit works your entire upper body – biceps, triceps, deltiods, rhomboids, and pectorals! It also works your core, thanks to the plank exercises included. You should really feel the burn, especially after the plank, mountain climber and push-up trifecta at the end…;). Here are video demonstrations of inch worms, kettlebell swings, mountain climbers, and side to side mountain climbers.

Advance exercisers should leave no rest between each exercise, and only rest at the end of each circuit for 1 minute max. For an easier version (or if you’re a beginner), include anywhere between 10-45 seconds rest between each exercise. Remember, HIIT’s principle is maximum periods of exercise/work and brief recovery periods.

shoulder shredder


If you give it a go, let me know what you think! I did it as my morning pre-work workout and was a sweaty mess.

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