SPLITSTRONG 35 DAY SEVEN: 35 Minute Upper Body PULL Workout (Back, Biceps AND Cardio)
SplitStrong 35 is a FREE 2-Week, Full Body Workout Plan (NEW VIDEOS DAILY)! Download the full calendar here: https://www.nourishmovelove.com/splitstrong-35/
OR find all of the SplitStrong 35 Workouts in this Youtube playlist:
https://youtube.com/playlist?list=PLpa0d6IJAhbjlpUpLtgGi0k1maJ70hoPS
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THE WORKOUT: 35-Minute Upper Body PULL Workout (SplitStrong 35 Day 7)
► EQUIPMENT: Medium-to-heavy set of dumbbells. I'm using 12-20 lb dumbbells.
My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NML5
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
Follow along with the video above. This PULL WORKOUT burns out the back and biceps while also getting your heart rate in the cardio zone!
It looks like this:
3 Circuits (a back circuit, bicep circuit, and combo back and biceps finisher circuit)
2-3 Dumbbell Strength Exercises and 2 Cardio Tabata Exercises Per Circuit
Timed Intervals (for the strength exercises: 40 seconds of work per exercise, 20 seconds rest; for the cardio exercises: 20 seconds of work, 10 seconds of rest)
Repeat Each Strength Circuit x2 Sets and Each Cardio Tabata Circuit x3 Sets
Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching
►Workout Outline:
1⃣ CIRCUIT ONE: BACK
Strength
1) Bent Over Rows (Single, Single, Double)
2) Dumbell Pullovers
3) Single Arm Back Fly (right first set, left second set)
Cardio Tabata
1) Jab, Cross, Knee Strike (right first, left second, just jabs third set)
2) Launcher Plank + Dumbbell Row
2⃣ CIRCUIT TWO: BICEPS
Strength
1) Flip Grip Bicep Curl
2) 4 Bicep Curls + Isometric ½ Hold (on opposing arm)
Cardio Tabata
1) 2 Hooks + Ground to Squat Jump
2) Jack + Weighted Press Out
3⃣CIRCUIT THREE : BACK AND BICEPS
Strength
1) 3 Way Back Row (wide row, narrow row, reverse grip row)
2) Alternating Hammer Curls
Cardio Tabata
1) 2 Jabs + 2 Lateral Shuffles
2) Superman Burpees
►Find a breakdown of each exercises + benefits of training your PULL MUSCLES together in this post: https://www.nourishmovelove.com/splitstrong-35-pull-workout
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► TIME STAMPS:
00:00 Workout Introduction
01:00 Warm Up
05:30 Circuit 1: BACK
15:30 Circuit 2: BICEPS
23:45 Circuit 3: BACK AND BICEPS
32:00 Cool Down + Stretch
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►Is this workout Pregnancy/Postpartum Friendly? With modifications. Slow down movements as needed and take low impact options. I suggest adding an incline to all plank/burpee exercises (subbing a standard burpee for superman burpees in the final circuit).
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Find all of the SplitStrong (35) Workouts in this Youtube playlist:
https://youtube.com/playlist?list=PLpa0d6IJAhbjlpUpLtgGi0k1maJ70hoPS
FREE WORKOUT PROGRAM: SplitStrong 35
This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in!
WEEK 1:
Day 1: Legs + Back - https://youtu.be/gsFbHHIbHoQ
DAY 2: Upper Body PUSH (Shoulders, Triceps, Chest + Cardio) - https://youtu.be/7bVaKI0DTgs
DAY 3: Legs + Glutes - https://youtu.be/3mxycyr-Djs
DAY 4: 15 Minute Power Yoga + Abs - https://youtu.be/N9keRXUIsmc
DAY 5: Dumbbell Abs + Cardio (Core Conditioning #1) - https://youtu.be/MDCf72XJtzo
WEEK 2:
DAY 6: Legs + Chest - https://youtu.be/UHmlhF12kMU
DAY 7: Upper Body PULL (Back, Biceps + Cardio) -You are here!
DAY 8: Unilateral LEGS - https://youtu.be/mM5tnP3Uh2I
DAY 9: 10 Minute Mobility Flow - https://youtu.be/nlH6pyo1nSI
DAY 10: Cardio + Abs with Weights (Core Conditioning #2) - https://youtu.be/DhuM4wYlDfY
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#pullworkout #strengthtraining #upperbodyworkout