G, I'm assuming you can't do anything like pushups or burpees either with that shoulder so not including anything like that.
1. Lots of things you could do, but simple stuff would be
- HIIT/Tabata intervals of one or more things. Sprints (hills even better) or skipping. About 20 mins or so would be great. Easiest solution for conditioning if you're concerned about other stuff.
- Do a X00 rep ladder circuit. e.g. pick 5 exercises and aim for 500 reps by doing 5, 10, 15, 20, 20, 15, 10, 5. ie 5 of each, 10 of each etc with no rest. Time yourself. You can seriously destroy yourself in 10-15 mins with this stuff. Pick a mix of bodyweight stuff with DB or band stuff that you can do. Step ups, star jumps, squat jumps (ATG and jump high), single leg DLs or squats, lunges with DBs, square band walks, plank walks if you can, etc, cleans, random DB stuff that's OK, anything goes ... lots of ideas on the internet for this stuff too.
- Timed tabata intervals of swings or a combination of moves are really effective. I love 2min flat out of overhead swings, as many as I can do. Feels like I've been running for an hour
Some of the circuits and ladders in this thread are also awesome. Just sub anything that uses presses.
2. KBs can be a total body workout but most moves will target the glutes and core every time, with hamstrings, quads, biceps and triceps, shoulder, back, etc all targeted depending on the move.
As Kaz pointed out, swings will target the glutes, lower back, core, and hammies if you drive from the hip right. Snatches also require you to drive from the hips as you swing up.
Snatches done with a lighter weight are actually quite good for shoulder rehab in that it drives the shoulder through a big ROM, loosening it up. But whether it's helpful, will depend on the specific issue you have with the shoulder. I find them to be really good (like hitting trucks tyres with a hammer, only less violent
)
Timed tabata intervals of swings or a combination of moves are really effective. I love 2min flat out of overhead swings, as many as I can do. Feels like I've been running for an hour
Some of the circuits and ladders in this thread are also awesome. Just sub anything that uses presses.
Bottoms up KB presses are actually a good thing for strengthening your shoulder, once you are able to press. More challenging than a DB press and it works your core for stabilisation. With rep ranges of 10-15 (I usually err on the higher end), I have found it to have been a big part of gaining more LBM on my left shoulder/arm so that both are now close to even. Always start with the weaker side.
Turkish Get ups are a great full body and serious core workout. The co-ordination you need to do the move correctly makes it a great all round "fix your body issues" exercise. won't grow the muscles but it will help sort out imbalances to assist with doing other weight stuff more effectively.
