Strong 20 Day 7: 20-Minute Back and Arm Workout

Опубликовано: 09 Декабрь 2024
на канале: nourishmovelove

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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:    • Strong 20: Functional Strength Traini...

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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=...
*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:

1️⃣ CIRCUIT ONE: Back + Chest
1) Single Arm Back Fly
2) Standing Chest Fly

2️⃣ CIRCUIT TWO: Back + Shoulders
1) Upright Rows
2) Stack on Row, Clean + Press

3️⃣ 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/stron...
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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/stron...

WEEK 1:
▪️Day 1: Legs and Back -    • Strong 20 Day 1: 20-Minute Leg and Ba...
▪️DAY 2: Arms and Shoulders -    • Strong 20 Day 2: 20-Minute Arm and Sh...
▪️DAY 3: Glutes and Abs -    • Strong 20 Day 3: 20-Minute Abs and Gl...
▪️DAY 4: Standing Core -    • Strong 20 Day 4: 20-Minute Standing A...
▪️DAY 5: Full Body Functional Strength -    • Strong 20 Day 5: 20-Minute Full Body ...

WEEK 2:
▪️DAY 6: Legs and Chest -    • Strong 20 Day 3: 20-Minute Abs and Gl...
▪️DAY 7: Back and Arms - 📍You are here!
▪️DAY 8: Thighs, Legs and Abs -    • Strong 20 Day 8: 20-Minute Thighs, Le...
▪️DAY 9: Functional Core -    • Strong 20 Day 9: 20-Minute Functional...
▪️DAY 10: Full Body Functional Training -    • Strong 20 Day 10: 20-Minute Full Body...
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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