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Get shredded for summer with this 50 Minute HIIT Back and Shoulder Workout!

Today’s…

workout of the day, we are going to be doing a 50 Minute HIIT Back and Shoulder Workout. This is a great high intensity workout that will work your hard. It is designed to build muscle while also shredding fat.

Cardio Round 1…

For today’s cardio, we are going to doing a 10 minute run. We will do this for a total of 2 times. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a 10 minute run outside instead. Feel free to challenge yourself beyond the 10 minutes too. If you get into a good groove, keep on running! 

Circuit…

For our circuit today we are going to be focusing on full body using nothing but body weight. This is a 8 exercise workout broken out into 2 circuits, which we will do 3 times. We will do each exercise for a total of 10 reps each before moving onto the next. After each round take about a 30 second break. The first circuit is going to target lower body and the second circuit is going to target upper body. 
 

Abs…

For abs we are going to do 4 different exercises for 30 seconds each. We will do 3 rounds of abs. 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

50 Minute HIIT Back and Shoulder Workout:

50 Minute HIIT Back and Shoulder Workout

Cardio:

10 minute run

 

3 rounds of the following:

 – 10 reps of shrug

 – 10 reps of lateral raises

 – 10 reps of dumbbell shoulder press

 – 10 reps of dumbbell bent over row

 

3 rounds of the following:

 – 10 reps of barbell row

 – 10 reps of barbell upright row

 – 10 pullups

 – 10 dumbbell front raises

 

3 round of the following:

 – 30 seconds of toe touches

 – 30 seconds of v-ups

 – 30 seconds of Russian twists

 – 30 seconds of heel taps

Barbell Shrug:

Lateral Raises:

Dumbbell Shoulder press:

Dumbbell Bentover Row:

Barbell Row:

Barbell Upright row:

Dumbbell Front Raises:

Toe Touches:

V-ups:

Russian Twists:

Heel Touches:

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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