DAY 12 (the final workout!) of our Fall Workout Challenge is a strength and cardio PULL WORKOUT!
Strength training the back and biceps AND getting our heart rate up with some cardio bursts in this 30-Minute Upper Body PULL Workout!
This workout pairs six of my favorite pull day strength exercises with cardio Tabata intervals to build muscle and burn calories at home.
► This is DAY 12 of our Fall 2023 Workout Challenge! Find all of the Fall 2023 Workout Challenge videos in this playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbipujCYyizCUc-2NhGdxkQu
This video is brought to you in partnership with nowfoods.com.
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Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/c/nourishmovelove/join
Once you knock this one out check out our Upper Body PUSH Workout (Chest, Shoulders + Triceps) -- https://youtu.be/QS-ErYztysg
The Workout: 30-Minute Upper Body PULL Workout (Back + Biceps + Cardio)
► EQUIPMENT: Medium-to-Heavy Set of Dumbbells. We're using 15-20 lb dumbbells. Option to add a stability ball or bench for modifications.
My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
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 – one circuit for back, one circuit for biceps, and one combo back and biceps circuit.
2 Dumbbell Strength Exercises Per Muscle Group – 40 seconds of work, 20 seconds of rest, repeat x 2 sets.
2 Cardio Tabata Exercises in Each Circuit – 20 seconds of work, 10 seconds of rest, repeat x 3 sets.
►Workout Outline:
1⃣ CIRCUIT ONE: BACK
STRENGTH
1. 2 Back Rows + 1 Back Fly
2. Dumbbell Pullover
CARDIO TABATA
1. Lateral Hop + Dumbbell Pick Up Row
2. Squat Jack (180 Dumbbell Tap)
2⃣ CIRCUIT TWO: BICEPS
STRENGTH
1. Standard Curl + Wide Curl
2. ½ Hammer Hold + 4 Hammer Curls
CARDIO TABATA
1. Lateral Shuffle + Bicep Press Out
2. Mountain Climbers
3⃣ CIRCUIT THREE: BACK AND BICEPS
STRENGTH
1. Stack on Rows + Curls
2. Stack on Single Arm Back Fly + Hammer Curl
CARDIO TABATA
1. 2 Jabs + 2 Lateral Shuffles
2. Burpee + Single Arm Back Row
►TIME STAMPS:
00:00 Workout Introduction
01:15 Warm Up
04:55 Circuit 1: BACK
13:50 Circuit 2: BICEPS
22:00 Circuit 3: BACK and BICEPS
30:40 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
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LINDSEY WEARING (affiliate links):
► lululemon Align High-Rise Leggings -- https://creatoriq.cc/3qQYC5K
► lululemon Ebb to Street Tank -- https://creatoriq.cc/3R2v5AJ
► lululemon Energy Bra -- https://creatoriq.cc/3LsxvHF
RACHEL WEARING (affiliate links):
► lululemon Align High-Rise Leggings -- https://creatoriq.cc/3qQYC5K
► Athleta Conscious Crop -- https://bit.ly/3xRPiTk
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DOWNLOAD the Free Challenge Here: https://www.nourishmovelove.com/14-day-challenge-12/
WEEK 1:
Day 1: Legs and Glutes - https://youtu.be/TCgGSU3IJHc
DAY 2: Arms and Abs - https://youtu.be/HJvS3DMgqx8
DAY 3: Full Body Circuits - https://youtu.be/VYA1M8r4dl8
DAY 4: Rest Day OR Power Yoga Abs - https://youtu.be/n_fNBWOmypI
DAY 5: Full Body HIIT - https://youtu.be/fUVqJj2IYSA
DAY 6: Bodyweight Burnout - https://youtu.be/k-BLDo-zW58
REST DAY
WEEK 2:
DAY 7: Kettlebell Legs - https://youtu.be/kdNjvzpUv0o
DAY 8: Upper Body Push - https://youtu.be/QS-ErYztysg
DAY 9: Full Body Supersets - https://youtu.be/_ragXwYOTOs
DAY 10: Rest Day OR Cardio + Core - https://youtu.be/_ZHMtl8MxA0
DAY 11: Lower Body Supersets - https://youtu.be/42F2dTZRDj4
DAY 12: Upper Body Pull - You are here!
REST DAY
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►Is this workout Pregnancy-Friendly? Yes! BUT...
*Take a wider stance and slow down the moves as needed.
*Make all cardio exercises low impact, adding additional rest breaks as needed.
*Add a chair or bench for additional support on single sided exercises.
*Add a chair or bench for all plank/burpee exercises so you can do them from an incline.
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#upperbodyworkout #armworkout #pullworkout