35-Minute Upper Body PULL WORKOUT At Home (Back + Biceps + Cardio)
Back and Biceps AND Cardio -- you get it all in this 35-Minute Upper Body PULL WORKOUT At Home! The perfect mix of STRENGTH AND CARDIO at home -- six pull day exercises paired with cardio Tabata intervals to build muscle and burn calories. ๐จSUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe ๐ Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join ๐ช Once you knock this one out check out our popular Upper Body PUSH DAY Workout (Chest, Shoulders + Tricep)-- https://youtu.be/f-_wmYdUE2M โจ The Workout: 35-Minute PULL WORKOUT AT HOME (Back + Biceps + Cardio) โจ โบ EQUIPMENT: Medium-to-Heavy Set of Dumbbells. I toggled between 15-20 lb dumbbells. ๐ My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5โโโ *Discount Code: NourishMoveLove โบ INSTRUCTIONS: โ๏ธ 3 Circuits โ one circuit for back, one circuit for biceps, and one combo back and biceps circuit. โ๏ธ 2 Dumbbell Strength Exercises Per Muscle Group โ 40 seconds of work, 20 seconds of rest, repeat x 3 sets. โ๏ธ 2 Cardio Tabata Exercises in Each Circuit โ 20 seconds of work, 10 seconds of rest, repeat x 3 sets. โบWorkout Outline: 1๏ธโฃ CIRCUIT ONE: BACK STRENGTH 1. Single Arm Row 2. Dumbbell Pullover CARDIO TABATA 1. Lateral Hop + Burpee Row 2. Lateral Shuffle Over Dumbbells 2๏ธโฃ CIRCUIT TWO: BICEPS STRENGTH 1. Single, Single, Double Curls 2. 4 Hammer Curls + Isometric Bicep Hold and Pulse CARDIO TABATA 1. Jab, Hook, Knee 2. Plank Jacks + Shoulder Taps 3๏ธโฃ CIRCUIT THREE: BACK AND BICEPS STRENGTH 1. 2 Reverse Grip Back Rows + 2 Bicep Curls 2. Single Arm Back Fly + Hammer Curl CARDIO TABATA 1. ยฝ Burpee + Single Arm Back Row 2. Lateral Shuffles + Isometric Bicep Hold โบTIME STAMPS: 00:00โ Workout Introduction 00:50 Warm Up 04:57โ Circuit 1: BACK 15:25โ Circuit 2: BICEPS 25:20โ Circuit 3: BACK and BICEPS 34:58โ Cool Down + Stretch โค๏ธ Learn more about the benefits of a push/pull workout split in this post: https://www.nourishmovelove.com/30-minute-pull-workout/ โบ Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKโ _________________________________________________________ TRY MORE of My MOST POPULAR Push/Pull Workouts on YouTube: โบ 35-Minute PULL Workout (Back + Biceps + Cardio) | SplitStrong 35 DAY 7 -- https://youtu.be/AA4M_xu0BIk โบ 35-Minute PUSH Workout (Chest + Shoulders + Triceps + Cardio) | SplitStrong 35 DAY 2 -- https://youtu.be/7bVaKI0DTgs โบ 30-Minute Upper Body PUSH Workout (Chest, Shoulders, Triceps + Cardio) -- https://youtu.be/f-_wmYdUE2M โบ 25-Minute Prenatal Pull Workout -- https://youtu.be/3_7rS-_gD6k โบ 25-Minute Prenatal Push Workout - https://youtu.be/kIGU0EQH9dU _________________________________________________________ โญ๏ธFAQ s + TRAINER TIPS: โบHow often should I do this workout? It all depends on your current fitness routine and goals. I suggest 2-3 strength training workouts per week and 1-2 HIIT workouts per week. Try adding this workout to your workout routine once a week (as a STRENGTH workout). A well-rounded fitness plan will include a variety of workouts. Download one of my FREE Home Workout Plans (all with full Youtube videos!): https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ โบ๐คฐIs 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 (like single arm back rows). *Add a chair or bench for all plank/burpee exercises so you can do them from an incline. _________________________________________________________ ๐จSUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe โบSUBSCRIBE 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/subsc... โบ Get my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/categ... โบFOLLOW On Instagram: https://www.instagram.com/nourishmove... www.nourishmovelove.com ________________________ #upperbodyworkout #bicepsworkout #pullworkout
