DAY 7 of our Strong 20 Program: 20-Minute Back and Arm Workout with Dumbbells!
This FUNCTIONAL STRENGTH Arms and Back workout is all about building strength in the upper body! Each circuit in today's workout contains a back-focused exercise as well as one exercise that targets the back plus an additional muscle group — chest, shoulders, triceps, and biceps.
► This is DAY 7 of our Strong20 Workout Challenge! Find all of our Strong in 20 Workouts in this playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbhsmJMIxMOQEZgJ4FXplRj0&si=OBQNdyeQonsZ_p9X
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THE WORKOUT: 20-Minute Back and Arm Workout
► EQUIPMENT: Medium to heavy set of dumbbells. We're using 10-20 lbs.
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:
It looks like this:
3 circuits (2-3 exercises/circuit)
Perform each exercise for 30 seconds of work, followed by 10 seconds of rest.
Repeat each circuit x3 sets
FINISH with a 30-Second Core Burnout
►Workout Outline:
1⃣ CIRCUIT ONE: Back + Chest
1) Single Arm Back Fly
2) Standing Chest Fly
2⃣ CIRCUIT TWO: Back + Shoulders
1) Upright Rows
2) Stack on Row, Clean + Press
3⃣ CIRCUIT THREE: Back + Biceps + Triceps
1) Back Row + Tricep Kick
2) Dumbbell Pullover + 2 Skull Crushers
3) Kneeling 1/2 Bicep Curls
BURNOUT (30 Seconds): Plank and Row and Bear Crawl Rows
►TIME STAMPS:
00:00 Workout Introduction
00:52 Warm Up
04:00 Circuit 1
08:25 Circuit 2
12:55 Circuit 3
20:25 Burnout
21:30 Cool Down/Stretch
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
Find This Workout on NML: https://www.nourishmovelove.com/strong-20-back-arm-workout
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LINDSEY WEARING (affiliate links):
► strongfeel Strength Training Shoes — https://creatoriq.cc/3TP69hl
► Base Pace Legging -- https://creatoriq.cc/3DH1SrW
► Classic Fit Cotton Blend Tshirt —https://creatoriq.cc/3LwbAiE
► Energy Bra - https://creatoriq.cc/3UrK4Hk
RACHEL WEARING (affiliate links):
► chargefeel Training Shoes — https://creatoriq.cc/3DDrcz4
► Wunder Train Legging -- https://creatoriq.cc/3BUu3CE
► Align Racerback Tank Top -- https://creatoriq.cc/3SFTDBc
► Energy Bra - https://creatoriq.cc/3UrK4Hk
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DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/strong-20
WEEK 1:
Day 1: Legs and Back - https://youtu.be/gld5_qx3F4E
DAY 2: Arms and Shoulders - https://youtu.be/5IuGmKH-V7o
DAY 3: Glutes and Abs - https://youtu.be/ZPOlySqbQQw
DAY 4: Standing Core - https://youtu.be/quDJ_0Th6dA
DAY 5: Full Body Functional Strength - https://youtu.be/AQy2WRd1nTk
WEEK 2:
DAY 6: Legs and Chest - https://youtu.be/ZPOlySqbQQw
DAY 7: Back and Arms - You are here!
DAY 8: Thighs, Legs and Abs - https://youtu.be/cQsL5TX4SLM
DAY 9: Functional Core - https://youtu.be/wK_dTq4TEHU
DAY 10: Full Body Functional Training - https://youtu.be/Em7_zNoD0-w
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►Is this workout Pregnancy-Friendly? Yes! Follow the workout modifier and slow down exercises as needed. If you aren't comfortable lying on your back, take the pullovers and skull crushers in Circuit 3 from a bench or exercise ball.
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#backandarms #armsandback #backworkout