Shoulders Fat Loss Workout - 45min Intermediate
This session targets your deltoids and triceps using high-volume supersets to drive metabolic stress and fat loss. You will leverage Tonal's constant tension to keep your heart rate elevated while building lean muscle definition. It is a fast-paced workout designed for efficiency and aesthetics.
This is for intermediate trainees who want to improve their overhead pressing strength while prioritizing body composition. It is especially effective for those with limited time who need a high-intensity session using only handles.
Equipment
Workout Plan
Rest 60s between heavy compound sets, 30s during supersets, and minimal rest during finishers to maximize fat loss.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Drive through your heels and use leg momentum to punch the handles toward the ceiling.
Standing Incline Press
Shoulders, Chest, Triceps
Press handles upward at a 45-degree angle focusing on the squeeze in your upper chest.
Lateral Raise
Shoulders
Lead with your elbows and imagine pushing the handles away from your body at the top.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot on your back foot and use Tonal's dynamic resistance to accelerate through the punch.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your elbows pinned to your sides and focus on the lockout at the bottom of the movement.
Front Raise
Shoulders, Abs
Control the descent of the cables to capitalize on the eccentric phase for better definition.
Triceps Kickback
Triceps
Maintain a flat back and keep your upper arms parallel to the floor throughout the set.
Standing Overhead Press
Shoulders, Triceps
Keep your core braced to prevent your back from arching against the digital weight.
Why this order
We lead with the Squat to Press to engage the whole body and spike the heart rate before moving into targeted shoulder work. By grouping exercises into push-based supersets we maximize the time under tension for the triceps and shoulders without needing a bench or accessory changes.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
What weight should I start with for the rotational punches?
Since this is a high-velocity movement, start with a conservative weight so Tonal's digital resistance doesn't pull you off balance.
How often should I perform this shoulder-focused routine?
Aim for two times per week with at least 48 hours of rest in between to allow for muscle recovery and metabolic repair.
Can I use Spotter Mode on the triceps finishers?
Yes, keep Spotter Mode active so you can push to total failure on the final sets while Tonal automatically reduces the weight for you.