DAY 7 of our New Year Workout Challenge: 30-Minute Arm MetCon (Back Rows)
This arm workout targets the upper body with an emphasis on the back.
You'll be challenged to complete 100 Back Rows throughout this workout.
► This is DAY 7 of our New Year Workout Challenge: MetCon 100! Find all of our MetCon 100 Workouts in this playlist:
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THE WORKOUT: 30-Minute Arm Workout MetCon (Back Rows)
► EQUIPMENT: Medium-to-Heavy Dumbbells. We’re using 10-20 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:
It looks like this:
3 Circuits (2 arm exercises per circuit)
Timed Intervals (30 seconds work per exercise, 15 seconds rest)
Repeat Each Circuit x3 Sets
Perform 10 Rows After Each Set For a Total of 100 Rows
►Workout Outline:
1⃣ TRISET ONE:
1. Base: Around the World Shoulder Raises
2. Build: Hammer Curl + Neutral Press
10 Back Rows
2⃣ TRISET TWO:
1. Base: Narrow Press + Skull Crusher
2. Build: Push Up (Plyo Push Up for last 10 seconds)
10 Back Rows
3⃣ TRISET THREE:
1. Base: Bird Dog Row
2. Build: Woman Maker
10 Back Rows
FINAL SET: 10 Back Rows
►TIME STAMPS:
00:00 Workout Introduction
01:40 Warm Up
06:20 Circuit One
12:55 Circuit Two
19:55 Circuit Three
27:00 Bonus
27:50 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/metcon-back-row
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LINDSEY WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-100758003-15293915
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Wunder Train Tank Top -- https://creatoriq.cc/47lOtRq
► lululemon Wunder Train Leggings -- https://creatoriq.cc/3BUu3CE
RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-100758003-15293915
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Wunder Train Tank Top -- https://creatoriq.cc/47lOtRq
► lululemon Wunder Train Leggings -- https://creatoriq.cc/3BUu3CE
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DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/metcon-100/
WEEK 1:
Day 1: Full Body (Squat Thrusters) — https://youtu.be/tMLooQ3DwqQ
DAY 2: Upper Body (Push Ups) — https://youtu.be/a5GfeTgLtVc
DAY 3: Lower Body (Squats) — https://youtu.be/yooJ50wp-XM
DAY 4: Abs + Cardio (Burpees) — https://youtu.be/7I_7380Kui4
DAY 5: Full Body (Swings) — https://youtu.be/Xp14nPaJfkU
WEEK 2:
DAY 6: Full Body (Snatches) — https://youtu.be/y0PEMz4LTWs
DAY 7: Arms (Back Rows) — You are here!
DAY 8: Legs (Lunges) — https://youtu.be/89_hMZVa4Vw
DAY 9: Core + Cardio (Crunches) — https://youtu.be/-gJeSB1THMs
DAY 10: Metabolic Conditioning — https://youtu.be/nWuDuL4d3sg
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►Is this workout Pregnancy-Friendly? Follow the workout modifier and slow down moves as needed. Add an incline to push ups by placing your hands on a chair or bench.
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#newyearworkoutchallenge #armworkout #upperbodyworkout