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Get Bigger, Faster, and Stronger with this 60 Minute 800 Calorie Back and Shoulder Workout

Today’s…

workout of the day, we are going to be doing a 60 Minute 800 Calorie Back and Shoulder Workout. This is a great workout to build lean muscle mass and strength. I burnt over 800 calories in only 60 minutes doing this workout. To do this, minimize breaks and keep up the intensity! 

Cardio Round 1…

For today’s cardio, we will be doing a 2 mile jog on the treadmill. 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 2 mile run outside instead. 

Circuit…

For our circuit today we are going to be focusing on back and shoulders. This is a 10 exercise workout broken out into 2 circuits, which we will do 4 times. We will do each exercise for a desired amount of reps before moving onto the next. After each round take about a 30 second break. 
 

Cardio Round 2…

To end the workout today, we are going to be hitting the treadmill for a second time! Close out the workout with a 10 minute jog or walk. This is a great way to either cool down or get one last push! 

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. 

60 Minute 800 Calorie Back and Shoulder Workout:

60 Minute 800 Calorie Back and Shoulder Workout

Cardio:

– 2 mile run on the treadmill

 

Circuit 1:

 – 4 rounds of the following:

    – 10 barbell shrugs

    – 1o dumbbell lateral raises

    – 10 kettle bell swings

    – 10 pull ups

    – set of stairs or 30 jumping jacks

 

Circuit 2:

 – 4 rounds of the following:

    – 10 barbell bent over row

    – 1o dumbbell front raises

    – 10 dumbbell should press

    – 10 pull ups

    – set of stairs or 30 jumping jacks

 

Cardio:

 – 10 minute run or/walk on treadmill

 

Stretch it out!

 

Barbell Shrugs:

Dumbbell Lateral Raises:

Kettle Bell Swings:

Barbell Bentover Row:

Dumbbell Front Raises:

Shoulder Press:

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 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics 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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