Welcome to Day 4 of the Strong & Lean at Home Series!

This is day 4 of a 5 day Series focusing on strength using only your own bodyweight to target the entire body. This workout is focusing on the shoulders and back.

The back workout and shoulder workout at home today requires a mat, a stable chair, a wall and the leg of that chair or heavy table. The main workout consists of slow and controlled movements and holds targeting the entire shoulder muscles and middle & upper back at all angles and core to really help add strength, mobility and shape to the upper body. Take the movements slowly, rising and lowering with control throughout.

Following this, we will finish with 6 minutes higher reps to increase heartrate, burn extra calories and really finish you off!

The upper body workout exercises are performed for 50 seconds of work and 10 seconds rest throughout the entire workouts.

We complete 1 set of the following with handstand holds/pike holds (feet elevated of feet on floor) inbetween!

PIKE PUSH UP
PIKE SHOULDER TAPS
PUSH UPS
SHOULDER TAPS
PLANK LEAN
PLANK LEAN PUSH UP

Following this, we then perform the following exercises and inbetween will be a bodyweight pullover:

SCAPULAR PUSH UP
SINGLE ARM REAR FLY (palms down)
SINGLE ARM REAR FLY (palms down)
SINGLE ARM FLY REAR FLY (palms away)
SINGLE ARM DELT ROW
SINGLE ARM DELT ROW
PUSH UP TO SHOULDER PRESS UP
BENT OVER LAT PULL DOWN
BENT OVER FLY (palm away)
REVERSE ANGEL
LAT PULL DOWN
LAT SWEEPS (palms up)
REAR FLY (palms down)
REAR FLY (palms away)

And to finish, x 3 sets of the following!!!

BURPEE TO TUCK TO ALT LUNGE JUMPS
WALK OUT TO PUSH UP

That’s a lot for 45 minutes!!

I hope you take each movement slow and controlled and really squeeze as tight as you can with the back movements and hips as high as possible with the shoulder movements. Lower with control and lift with control! I will be stopping to ensure my form is good so please don’t stop if I do!

Please ensure you warm up for at least 5 minutes prior to beginning workout. Here is my 5 Minute Warm Up Routine: https://youtu.be/_DAM-7Ctxcs

Tomorrow’s workout is actually a 1 hour full body to finish the series! It will be 30 minutes full body movements focusing on strength, balance and mobility followed by 30 minutes HIIT!! A super session indeed!!!

Enjoy!!

Cx

New Instagram Page: https://www.instagram.com/carolinegirvan
Subscribe to my YouTube Fitness Channel: https://youtube.com/c/carolinegirvan/?sub_confirmation=1
Some of the Equipment I use via My Amazon Shop Page: https://www.amazon.co.uk/shop/carolinegirvan
Business Contact: [email protected] Disclaimer: As an Amazon Associate I earn from qualifying purchases