35-Minute PULL Workout (Back + Biceps + Cardio) | SplitStrong 35 DAY 7

SPLITSTRONG 35 DAY SEVEN: 35 Minute Upper Body PULL Workout (Back, Biceps AND Cardio) 💪 🔥 ⭐️ SplitStrong 35 is a FREE 2-Week, Full Body Workout Plan (NEW VIDEOS DAILY)! Download the full calendar here: https://www.nourishmovelove.com/splitstrong-35/ 👉🏼 OR find all of the SplitStrong 35 Workouts in this Youtube playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbjlpUpLtgGi0k1maJ70hoPS 🚨SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe 💜 Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join ✨THE WORKOUT: 35-Minute Upper Body PULL Workout (SplitStrong 35 Day 7)✨ ► EQUIPMENT: Medium-to-heavy set of dumbbells. I m using 12-20 lb dumbbells. ► INSTRUCTIONS: Follow along with the video above. This PULL WORKOUT burns out the back and biceps while also getting your heart rate in the cardio zone! It looks like this: ✔️ 3 Circuits (a back circuit, bicep circuit, and combo back and biceps finisher circuit) ✔️ 2-3 Dumbbell Strength Exercises and 2 Cardio Tabata Exercises Per Circuit ✔️ Timed Intervals (for the strength exercises: 40 seconds of work per exercise, 20 seconds rest; for the cardio exercises: 20 seconds of work, 10 seconds of rest) ✔️ Repeat Each Strength Circuit x2 Sets and Each Cardio Tabata Circuit x3 Sets ✔️ Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching ►Workout Outline: 1️⃣ CIRCUIT ONE: BACK ▪️Strength 1) Bent Over Rows (Single, Single, Double) 2) Dumbell Pullovers 3) Single Arm Back Fly (right first set, left second set) ▪️Cardio Tabata 1) Jab, Cross, Knee Strike (right first, left second, just jabs third set) 2) Launcher Plank + Dumbbell Row 2️⃣ CIRCUIT TWO: BICEPS ▪️Strength 1) Flip Grip Bicep Curl 2) 4 Bicep Curls + Isometric ½ Hold (on opposing arm) ▪️Cardio Tabata 1) 2 Hooks + Ground to Squat Jump 2) Jack + Weighted Press Out 3️⃣CIRCUIT THREE : BACK AND BICEPS ▪️Strength 1) 3 Way Back Row (wide row, narrow row, reverse grip row) 2) Alternating Hammer Curls ▪️Cardio Tabata 1) 2 Jabs + 2 Lateral Shuffles 2) Superman Burpees ►Find a breakdown of each exercises + benefits of training your PULL MUSCLES together in this post: https://www.nourishmovelove.com/splitstrong-35-pull-workout _________________________________________________________ ► TIME STAMPS: 00:00 Workout Introduction 01:00 Warm Up 05:30 Circuit 1: BACK 15:30 Circuit 2: BICEPS 23:45 Circuit 3: BACK AND BICEPS 32:00 Cool Down + Stretch _________________________________________________________ ►🤰Is this workout Pregnancy/Postpartum Friendly? With modifications. Slow down movements as needed and take low impact options. I suggest adding an incline to all plank/burpee exercises (subbing a standard burpee for superman burpees in the final circuit). _________________________________________________________ 👉🏼 Find all of the SplitStrong (35) Workouts in this Youtube playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbjlpUpLtgGi0k1maJ70hoPS 📅 This challenge is launching on Monday, 6/14/21, with a new video dropping every single day of the challenge! All the videos will stay on Youtube after the challenge, so you can come back + repeat at any time! ⭐️ FREE WORKOUT PROGRAM: SplitStrong 35⭐️ This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in! WEEK 1: ▪️Day 1: Legs + Back - https://youtu.be/gsFbHHIbHoQ ▪️DAY 2: Upper Body PUSH (Shoulders, Triceps, Chest + Cardio) - https://youtu.be/7bVaKI0DTgs ▪️DAY 3: Legs + Glutes - https://youtu.be/3mxycyr-Djs ▪️DAY 4: 15 Minute Power Yoga + Abs - https://youtu.be/N9keRXUIsmc ▪️DAY 5: Dumbbell Abs + Cardio (Core Conditioning #1) - https://youtu.be/MDCf72XJtzo WEEK 2: ▪️DAY 6: Legs + Chest - https://youtu.be/UHmlhF12kMU ▪️DAY 7: Upper Body PULL (Back, Biceps + Cardio) -📍You are here! ▪️DAY 8: Unilateral LEGS - https://youtu.be/mM5tnP3Uh2I ▪️DAY 9: 10 Minute Mobility Flow - https://youtu.be/nlH6pyo1nSI ▪️DAY 10: Cardio + Abs with Weights (Core Conditioning #2) - https://youtu.be/DhuM4wYlDfY _________________________________________________________ 🚨 SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe ►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 ► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ ►FOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com