Intense 10 Minute At Home Shoulder Workout Bodyweight Finisher

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Official Anabolic Aliens video of: Intense 10 Minute At Home Shoulder Workout Bodyweight Finisher.
Burn out those shoulders with just your bodyweight! This 10 minute shoulder workout can be done right at home, at the gym, or literally anywhere. Absolutely no equipment is needed. This routine is intended to be done at the end of your shoulder workout as a finisher. Your arms will be hanging after this from how sore your shoulders will be. Get after it, chase that pump, and make those shoulder gains Aliens!
Forward Pulses - 1:09
Backward Pulses - 1:39
Forward Circles - 2:09
Backward Circles - 2:39
Over Unders - 3:09
Side Elbow Raises - 3:39
Air Divers - 4:09
Presses - 4:39
Curls - 5:09
Light Bulb Twists - 5:39
Forward Rotations - 6:09
Inner Rotations - 6:39
Push Together Circles - 7:09
Push Together Reverse Circles - 7:39
Pull Apart Circles - 8:09
Pull Apart Reverse Circles - 8:39
Forward Hold - 9:09
Backward Hold - 10:09
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My name is Mike Rosa and I want to do all I can to help, motivate, educate, entertain, and inspire. I promise to always keep it 100% honest and real. I appreciate everyone who supports me and will always give it my all in putting out the best possible content as well as doing my best to always answer everyone who reaches out to me. HAVE NO LIMITS AND NEVER SETTLE!!!
Make sure you're subscribed for: fitness, workouts, routines, lifting, training, sports, exercises, nutrition, health, wellness, injury prevention, powerlifting, bodybuilding, motivation, aesthetics, shredding, bulking, tips, advice, vlogs, entertainment, comedy, information, truth, and so much more!

[@AnabolicAliens]

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[@koi47]

Anabolic Aliens wow that was amazing , my shoulder are on fire 🔥 thanks

[@franklin9978]

What do you recommend as far as protein drinks after a workout?

[@AnabolicAliens]

Hell yeah, way to get after it!

[@AnabolicAliens]

I am dabbling between brands right now, more just going for flavor. Protein is protein. Just make sure to get your protein in and choose one you actually like!

[@MrDavedec1980]

Amazing stuff man

[@blindguymcsqueezy50]

9:37 by this point I have mad respect for Jesus

[@chancestiles3456]

Underated

[@r011ing_thunder6]

lol

[@kaku4778]

Dark . . . And i Loved it

[@billygetro3401]

I'm always so impressed by how much you make bodyweight workouts burn

[@AnabolicAliens]

Always a way to get them gains bro 💪🏻

[@allentan7090]

for reals

[@jokertv2584]

Does your shoulder really grow bigger doing this

[@alihosin764]

@@jokertv2584 you should try them

[@kucingkuco8177]

@@jokertv2584 of course

[@AnabolicAliens]

Who is watching this video thinking it looks easy and then they do it and their arms are frikin hanging?? lmao way harder than it looks. Get after it Aliens. Great for at home and of course can finish off shoulder day at the gym with this routine too!

[@joshmartinez1776]

Anabolic Aliens meeeeee

[@omarlascares4474]

Lol exactly me

[@mayankyadav605]

never thought it wold be easy, but this was just brutal. u followed you to the mark each exercise i cant even type properly. lol

[@hashirkhan7466]

This is osm...really helpful

[@elijahreid8283]

U dont need to go gym my freind im telling you now its the same gains it might even be better gains u might get in the gym, light weight high reps bruh

[@josipmikulic9695]

You make workouts easier because you are too funny. The shit you say and the way you say it, cracks me up 🤣keep it up

[@gamecity100]

Nah tbh I fuck with the motivation he gives

[@willd5245]

This guy is seriously the Einstein of physical fitness... No one else keeps it so efficient and effective!

[@franklin9978]

That last one was SO BRUTAL!

[@jjjjb8365]

facts

[@sebyproductions545]

Yep

[@huntersuraj9052]

i really wonder how come such a great channel with wonderful contents has this low subscribers. even 1M subs are even not enough for Mike's channel. Best of luck for you Mikey. No limits

[@AnabolicAliens]

I appreciate that Hunter, thank you! I’m thankful for everyone who supports me. 2019 us Aliens are taking over 💪🏻👽 invasion !!!

[@donovanmccallum3934]

agree

[@killerchwechweche2631]

@@AnabolicAliens 2020

[@abdelhadijaara3224]

@@AnabolicAliens Everyone subscribe to Anabolic Aliens let’s get this channel to 1 million subscribers

[@user-ob9qt8nn8n]

Can’t agree more bru 💪

[@ronleonardo9868]

I am a 72-yr-old English teacher I started the 5 min intense bodyweight routines in March when gyms closed. Now that they are open again, I'm not sure I need to go back very often. At home, I usually do two rounds of each of the #1 and #2 routines for one cut each day. By God's grace, I just finished two rounds of the 10-minute shoulder routine with no rest except a water break in between the two. Thank you for pushing us.

[@night_traffic]

I'm a 22 yo and i can't do this without some rests. Respect.

[@kimssamuu9963]

Couldn't stop laughing after passing 3 minutes mark. This shit burns like hell! Another great home workout added to my daily routine!

[@dyel5437]

Man, just did this for the first time. Literally felt like my arms were being ripped out of my shoulders at the end. After the workout, I just had to lie down, my shoulders wouldn't support my arms anymore. Such a great workout tho, looking forward to doing this one forward.

[@CarloLesaca]

hows it looking so far?

[@doggonehd3091]

@@CarloLesaca I'll tell you. I've been doing this for 3 months and it's really impressive and quick the results show. It's worth the pain. Trust me

[@dannys1318]

Do you do this every day? Twice a day ?

[@yukinoshitayukino8254]

@@dannys1318 i did this twice a day for a week and my shoulder is getting a bit bigger

[@ashishbhagat007]

@@doggonehd3091 Hi Mate, does it help to build muscle (Front, mid and rear delts).. do you do it daily, as a part of your routine?

[@sergionavacerrada8685]

This workout blew my mind. My mother complains about not having equipment to work out. She is oldish. I am going to pass her this routine. No excuses to step in the game. Nicely done alien!

[@dariusac1257]

You're a legend dude, keep it up

[@ajvirdi]

I love these production values : simple home filmed workouts that anybody can relate to in their home

[@murilocorrea9360]

First time I did this routine I stopped 14 times throughout the 10 minutes, today I only stopped twice. Gonna keep doing until I don't take any rest!

[@rigzin5418]

Same here

[@maccstacc6850]

I call bullshit. Mike himself took like 4 breaks. Post a video and prove it

[@mikusinecjakub]

@@maccstacc6850 IT doesnt matter, if you are doing this same routine over and over and over you will be able to do this with ease soon. Just do this every other day for month or two. :)

[@northstarcoyote6392]

How long did it take to only need 2 rests?

[@DGONSMOKE]

@@maccstacc6850 it doesn't matter about the amount that people took breaks. Not to brag but i finished without a break, which doesn't matter in the end because as the saying goes, comparing is the thief of joy. At the end of the day, its about how much you improved rather than where other people started.

[@stepy94]

You are my best personal trainer and you don't even know me 👽 ...And the best part is that all of your workouts are completely free. You rock Mike KEEP IT UP! 😎🔥💣

[@ponchocambridge]

I know two ways to slow down time: 1. travel near the speed of light 2. do backward hold for a "a minute" after doing forward hold this vid is my fav Mike, thanks mate

[@josephon23]

and a 5 min plank

[@kaku4778]

At the end..my Shoulders got so fakkin warm ...Loved the Workout

[@azzycherry195]

Dude this is so good that it's still getting recommended in 2021

[@The_Brew_Dog]

We come back to this video all the time when we need to get a quick workout in but don’t have equipment or time.

[@GrantYegge]

You are literally a genius! I travel so much and don’t have much time to really hit the gym. These home workouts at my hotel rooms are AMAZING!

[@captaincat8740]

Holy shoot! 8 months in the gym and I’ve never smashed my shoulders like this 10 mins with no weights or bands! (Ad for Chris Hemworth’s app came up on this video 😂 sorry Chris, Anabolic Aliens has got me covered!)

[@jokertv2584]

Does your shoulder really grow bigger doing this?

[@captaincat8740]

the devil I think to get bigger growth you need to lift heavy - but activating the muscles properly like this is a key base to build from

[@jokertv2584]

@@captaincat8740 how many set you do this each day?

[@ernestoholguin5211]

@@jokertv2584 he said in one of his other videos 5min workouts 2-3 sets for beginners Hit workouts 3-4 sets for beginners 5mim workouts are more for mass Hit is more for cut

[@mustafa8160]

Damn lol, same here I looks easy when i was watching video but i was in hell of pain after 5 exercise 😂 but never felt that good before

[@mohammedzeeshan8869]

You’re a magician!! Can’t believe this workout really helps. In fact all of your workouts are just awesome. Literally I try out most of ur Home Workouts in my free time. Keep doing this great work. Love from India💪🏼

[@ushanair3620]

9:39..... Mike Is such a Sadist😂😂

[@jakobpryor7966]

I did this whole workout without any rest!💪🏻💪🏻🦵🏻🦵🏻

[@mohdirshad8786]

Thank you soooooooooo much brother. God bless you for your wonderful support.

[@aivarasm9309]

Amazing! 10min workouts are the best !!! Waiting for more of these!

[@lolly5406]

Yes! Glad I found this channel!

[@ShonPhoenix]

I use your videos for my gymnasts. They love it. Told em I do the same thing mornings and nights. Even some Sundays when I should be resting. Thanks for these vids.

[@salaali8918]

The only thing keeping me going is my friend. He and I used to play football in 7th grade. Oh my god, he was the most cpmpetitive person I have ever met and we rivalled each other so many times. Well, I left the school and don't know how he's doing now. Thanks for uploading this so I can meet him again hopefully and finally beat him. Good luck Naveed

[@awp541]

Did you best him

[@ronakmodi7336]

You talking about Hashirama?

[@the_real_poopfairy]

I salute you. I have gone over all of your bodyweight workouts and you sir are responsible for making my quarantine anxiety free!

[@jobo9829]

Just discovered your channel minutes ago and I’m loving the content

[@YovaniBinuelo]

2023 is my year !!! Focusing on my physical health thank you Mike!!

[@autodidactofilming8821]

Your bodyweight workouts are by far the best ones i could find

[@hazemmody8827]

Actually im travelling for a month and your videos are insane!!!!! They made me keep up with my gym progress and Keep it up guys💪💪💪💪💪💪

[@freakthis]

This channel making me feel muscles I didn't even know I had. Thanks Mike!

[@LifeCoachJesse]

Just did this after your 5 min trap workout!! What a pump! Never would of thought 15 minute workout would leave me more sore than an actual gym session.

[@petrf1879]

which trap workout?

[@xxrogamerxx4237]

@@petrf1879 the 5 minute one

[@joaoazevedo1256]

keep on the good work. i watch your videos for a few years already, i have to tell u, that u are a star. I love the static streching and workouts at home series. they just work. thank you

[@bartenderzzz]

This guy combines workouts and foreplay together but hey, the sensation is real!!

[@HealingHouse88]

Thanks for all these videos! I'm doing these every hour as a quick mental break for work. This one was freaking brutal!!!

[@sealofapproval3163]

LOVE the energy and smiles here. Makes it feel better to hurt

[@pgl79]

Third time doing this workout today - feeling the burn! Loving your work, man - keep it up! 👍👍

[@always90s]

Much respect. You hardly took any rest. Keep up the great work!

[@lauxing3751]

I was looking so long for a workout like this for shoulders without equipment and I'm soooo grateful I found you Thank you for motivating and sharing your fantastic workouts with us

[@altix5337]

I just fucking love your workouts man i am 13 years old and i have been training for 2 years.The day i found your videos i started to see a lot of progress after i trained with them❤️💪🏻👽PLEASE KEEP MAKING AMAZING VIDEOS 🔥🔥🔥

[@tahasc]

Amazing!!! Been doing all your workouts this week. Easy excercises that BURN!

[@dreamwriter6554]

That was the hardest shoulders workout I've ever done. Thank you

[@invincible1753]

Really incredible man. I appreciate all the hardwork u put through. Before i used to consider bodyweight exercises as easier and inefficient as compared to weightlifting exercises but u proved me wrong and showed the right way. I am seeing changes in my body which i haven't seen in a long time, Thank u man And the people who disliked the video,go get a life . This man and his team deserve much more.

[@phil77369]

Great video, most burn ive ever felt in my shoulders, keep up the amazing work everyone😁

[@guna0297]

You deserve way more subs Mike... You're the best

[@hubiesteer5442]

I need more exercise like this for the rest of my body please. This excerise is excellent keep up the great work aliens this is what keep me Motivated doing these exercises.

[@maucuriel8717]

You have truly earned my respect, I really love, appreciate and enjoy your workouts, I don't even know why, but I always laugh a lot when doing your workouts, like this or the biceps workout. I guess it's because it's really hard and also you are very charismatic. Thanks you a lot!

[@MarcoLol-vj3es]

Bro you are a legend for doing this workout 🏋️‍♂️ +100 respect to everybody who finished it, no matter how many breaks you took💪

[@marcogruzel15]

don't call me alien I'm human and I need rest hahha great workout

[@malamaraj6676]

Realy.

[@AnabolicAliens]

Lmao naaa we Aliens! Making gains outta this world aww yeahhhh 💪🏻👽

[@zoomboom7937]

@@AnabolicAliens awwwwe yaaaaaaaaahhhh 👽

[@ddelaluz]

This helps so much hollyyy keep kt up man i need more

[@extravagantedman5479]

Thank you soo much. These workouts actually helped me get some gains ! Definitely recommending to friends.

[@michaelfitzpatrick9830]

That was great, much tougher than it looks. Thanks

[@yogithkushal5318]

Man your finishers are amazing.... Great work please continue with this

[@dragonscud4151]

Yessss excellent workout. Give us more of these.

[@kathysmith1618]

This is a perfect video. I can do it in front of my office desk everyday. Thanks so much. This is great

[@MasonHargrove1]

Love the videos man! No bullshit intro, not trying to sell us anything, just good workouts.

[@emotionallesbian1691]

Damn this is extremely hard fam, thanks for this insane video

[@williamking9403]

It really works. Amazing thanks Sir.

[@Jadeddoxy]

Absolutely love ur vibes dude! Def motivated me even more do to these You're awesome ❤️

[@yerosen_daba]

Best workouts on youtube ❗️

[@Clinicalphysician1997]

love this channel so much the best

[@kobegarcia2558]

This is probably the best workout channel in youtube. 💯👌

[@blackking7137]

I love it Mike

[@noelrosback3868]

My shoulders are killing me yet the feeling afterwards 👌🏿👌🏿 I enjoy these shoulder workout videos! Thank you🌻

[@matthewlewin5536]

Most intense shoulder work out I’ve ever done and it kicked my ass. Great videos man, they are so simple and effective! 👍

[@pamharvill621]

Wow that is brutal going to definitely do this tomorrow my shoulder day thanks Mike...., I'll probably be crying at the end 😆

[@nicolofranco5310]

thank you in this time of closures thank you for these workouts

[@mohamedmohudoom5473]

Loving ur bodyweight intense workouts bri

[@thedoberman6240]

the energy in this vid is amazing

[@smudga]

great videos dig the enthusiasm mike carrying a trap/shoulder injury your shoulder/trap exercise is just what the physio ordered many thanks 👍

[@kadirmahd8949]

Honestly this channel is the best workout channel nothing compares to the pain i feel when i follow along man good job and keep the grind going🔥❤️🤟🏿

[@CRU5ADER373]

Bro I literally love you !!!! God bless you :))

[@k07v]

Amazed with the workouts you share. Thanks for the effort. 👏👏

[@youbro_gaming]

awesome videos guys been following you for a few weeks and boy is it working keep em coming

[@rocketleagueisfun6825]

Love the vids mike! Keep em coming

[@alexsklarz6619]

Thank you for this! This is the first shoulder routine I've EVER tried and it burns like hell but it's great!

[@nicknicht]

I’ve been doing this finisher for a while. Now I’ve added light dumbbells. The pain is real! Burns so much!💪👍👍Thank you, Mike

[@mozain9968]

Hello Mike, I followed you since I was in junior high school and am now in university year 3... I just wanna say thank you for all the workout videos you uploaded, especially this one in particular... I hope you reach 1 million subscribers soon, I really hype for you... Much much love from Thailand 🇹🇭❤️

[@kendrekmarrero5585]

Really loved this workout man keep it up :)

[@mfkboss2194]

istg have never seen a better workout than this.Every part of my shoulder is burning and i like it.i have lifted weights for 4 years now but never knew shoulder could also be excersised by bodyweight.Nice work keep it up

[@AlfieExplores]

This is a killer workout.i love it

[@CPryor2012]

I greatly appreciate this bro. I had tore my rotator cuff in the past and when I lift too much weights the pain comes back. This workout aided it soooooo much!!

[@yashsingh891]

We love you master 🙌🔥

[@chickenpermissiontheshaved75]

Man we would be so lost without these videos 😥 YOU DA MVP MIKE!

[@ericboere491]

Awesome! loved it! feel the burn!!

[@frapo7170]

One of the best workouts ever!

[@Ducaduki]

I really love your channel my friend.

[@asd68576]

I cannot like this video enough ! It made shoulders my favourite workout !

[@Banks2018]

good workout awesome energy in the video it's contagious, you had me pumped up doing the exercise along with you.

[@ashapurnadas4004]

Simply wow

[@edwarddalistan8970]

I end up doing this everyday amazing daily workout routine thank you guyz

[@briancohen7024]

Awesome shoulder workout, and no risk of injury because only bodyweight. Thanks!!

[@tiffanysullivan5021]

a new routine to do with my girls, thanks Mike!

[@sanguinrose766]

Tiffany Sullivan you should give him a percentage of your training income then

[@invincible1753]

I have been doing this shoulder workout for some time now and today i did it without taking any rest.It really feels awesome and the credit goes to Mike. Man u motivated and shown the right path to many. Thank u for the inspiration.

[@Couldntellya]

just found you today. keep the work outs coming! as a veteran with a shoulder injury I really like this work out. thank you !