New Year Challenge Day 7: 20-Minute Back and Arm Workout
DAY 7 of our NEW YEARS CHALLENGE: 20-Minute Back and Arm Workout with Dumbbells! ЁЯФе 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 тАФ chest, shoulders, triceps, and biceps. тЦ║ This is DAY 7 of our January 2023 Workout Challenge: STRONG in 20! Find all of our Strong in 20 Workouts in this playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbipujCYyizCUc-2NhGdxkQu ЁЯЪиSUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe ЁЯТЬ Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join тЬиTHE WORKOUT: 20-Minute Back and Arm Workout тЦ║ EQUIPMENT: Medium to heavy set of dumbbells. We re using 10-20 lbs. ЁЯСЙMy Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove ЁЯСЙMy oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5тАЛтАЛтАЛ *Discount Code: NourishMoveLove тЦ║ INSTRUCTIONS: It looks like this: тЬФя╕П 3 circuits (2-3 exercises/circuit) тЬФя╕П Perform each exercise for 30 seconds of work, followed by 10 seconds of rest. тЬФя╕П Repeat each circuit x3 sets тЬФя╕П FINISH with a 30-Second Core Burnout тЦ║Workout Outline: 1я╕ПтГг CIRCUIT ONE: Back + Chest 1) Single Arm Back Fly 2) Standing Chest Fly 2я╕ПтГг CIRCUIT TWO: Back + Shoulders 1) Upright Rows 2) Stack on Row, Clean + Press 3я╕ПтГг CIRCUIT THREE: Back + Biceps + Triceps 1) Back Row + Tricep Kick 2) Dumbbell Pullover + 2 Skull Crushers 3) Kneeling 1/2 Bicep Curls ЁЯФе BURNOUT (30 Seconds): Plank and Row and Bear Crawl Rows тЦ║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 тЦ║ Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKтАЛ тЭдя╕П Find This Workout on NML: https://www.nourishmovelove.com/strong-20-back-arm-workout _________________________________________________________ ЁЯСЦ LINDSEY WEARING (affiliate links): тЦ║ strongfeel Strength Training Shoes тАФ https://creatoriq.cc/3TP69hl тЦ║ Base Pace Legging -- https://creatoriq.cc/3DH1SrW тЦ║ Classic Fit Cotton Blend Tshirt тАФhttps://creatoriq.cc/3LwbAiE тЦ║ Energy Bra - https://creatoriq.cc/3UrK4Hk ЁЯСЦ RACHEL WEARING (affiliate links): тЦ║ chargefeel Training Shoes тАФ https://creatoriq.cc/3DDrcz4 тЦ║ Wunder Train Legging -- https://creatoriq.cc/3BUu3CE тЦ║ Align Racerback Tank Top -- https://creatoriq.cc/3SFTDBc тЦ║ Energy Bra - https://creatoriq.cc/3UrK4Hk _________________________________________________________ ЁЯСЙЁЯП╝ DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/strong-20 WEEK 1: тЦкя╕ПDay 1: Legs and Back - https://youtu.be/gld5_qx3F4E тЦкя╕ПDAY 2: Arms and Shoulders - https://youtu.be/5IuGmKH-V7o тЦкя╕ПDAY 3: Glutes and Abs - https://youtu.be/ZPOlySqbQQw тЦкя╕ПDAY 4: Standing Core - https://youtu.be/quDJ_0Th6dA тЦкя╕ПDAY 5: Full Body Functional Strength - https://youtu.be/AQy2WRd1nTk WEEK 2: тЦкя╕ПDAY 6: Legs and Chest - https://youtu.be/ZPOlySqbQQw тЦкя╕ПDAY 7: Back and Arms - ЁЯУНYou are here! тЦкя╕ПDAY 8: Thighs, Legs and Abs - https://youtu.be/cQsL5TX4SLM тЦкя╕ПDAY 9: Functional Core - https://youtu.be/wK_dTq4TEHU тЦкя╕ПDAY 10: Full Body Functional Training - https://youtu.be/Em7_zNoD0-w _________________________________________________________ тЦ║ЁЯд░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. _________________________________________________________ ЁЯЪиSUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe тЦ║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)! https://www.nourishmovelove.com/subscribe тЦ║ Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ тЦ║FOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
