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Strong 20 Day 7: 20-Minute Back and Arm Workout
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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.
✨THE WORKOUT: 20-Minute Back and Arm Workout
► EQUIPMENT: Medium to heavy set of dumbbells. We're using 10-20 lbs.
*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!
_________________________________________________________
👖 LINDSEY WEARING (affiliate links):
👖 RACHEL WEARING (affiliate links):
_________________________________________________________
WEEK 1:
WEEK 2:
▪️DAY 7: Back and Arms - 📍You are here!
_________________________________________________________
►🤰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.
_________________________________________________________
►SUBSCRIBE TO MY EMAIL NEWSLETTER:
Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!
►FOLLOW On Instagram:
#backandarms #armsandback #backworkout
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.
✨THE WORKOUT: 20-Minute Back and Arm Workout
► EQUIPMENT: Medium to heavy set of dumbbells. We're using 10-20 lbs.
*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!
_________________________________________________________
👖 LINDSEY WEARING (affiliate links):
👖 RACHEL WEARING (affiliate links):
_________________________________________________________
WEEK 1:
WEEK 2:
▪️DAY 7: Back and Arms - 📍You are here!
_________________________________________________________
►🤰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.
_________________________________________________________
►SUBSCRIBE TO MY EMAIL NEWSLETTER:
Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!
►FOLLOW On Instagram:
#backandarms #armsandback #backworkout
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