Read Time3 Minute, 38 Second

Today’s…

workout of the day, we are going to be doing a 60 minute HIIT back and shoulder workout.  

Cardio Round 1…

The first round of cardio will be an 11 minute interval run on the treadmill. Set the treadmill to 2% incline, we will keep it here the whole time. This is to get the body warmed up and to get the blood flowing. If you are unable to run a mile, do a incline walk instead. 

Weights Round 1…

The first round of weights will compose of 4 different exercises. We will be putting a lot of focus on barbell bench press. You should gradually increase the weight throughout this exercise, since the number of reps goes down. Some of the exercises you can either use dumbbell or barbell so that is totally up to you. Be sure to isolate the muscles for the best results. Try to minimize the amount of time you rest in between each set as well. This will increase the overall intensity of the workout. 

Cardio Round 2…

For our second round of cardio we are going to do a HIIT treadmill run. We will start off with a light 1 minute jog and then ramp up the intensity for 30 seconds, then bring it back down to a jog. We will do this for a total of 3 times, then end it with a 3 minute cool down jog. 

Wights Round 2…

The second round of weights we will be using cables for some of the exercises. Will we be focusing on 3 exercises, all for a total of 4 sets for 10 reps each. 

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 HIIT back and shoulder workout

Treadmill (everything is at a 2 percent incline)

 – 1 minute walk

 – 4 minute jog 

 – 30 second high intensity

 – 1 minute jog

 – 30 second high intensity

– 4 minute jog

Weights

– 4 rounds of:

    – 10 reps of dumbbell shoulder press

    – 10 reps of dumbbell row

    – 10 reps of dumbbell front raises

    – 10 reps of dumbbell lateral raises

    – 10 pull ups (or however many you can do)

Row machine – 10 minutes

Weights round 2

– 4 rounds of:

    – 10 reps of cable row

    – 10 reps of lat pull down

    – 10 reps of cable one arm cable row

    – 10 reps of cable one arm lateral raise

    – 10 pull ups (or however many you can do)

Stretch it out!

Less Intense Version:

 The goal with the less intense versions is to scale the workout back so someone who might just be starting to workout would be able to complete the workouts. If you find the less intense versions becoming too easy for you, but you cannot still do the full tailored option, I would suggest doing a mix of the 2. The best way to see results is to challenge yourself each and every day. 
60 minute HIIT back and shoulder workout

Treadmill (everything is at a 2 percent incline)

 – 1 minute walk

 – 4 minute jog 

 – 30 second high intensity

 – 1 minute jog

 – 30 second high intensity

– 4 minute jog

Weights

– 2-3 rounds of:

    – 10 reps of dumbbell shoulder press

    – 10 reps of dumbbell row

    – 10 reps of dumbbell front raises

    – 10 reps of dumbbell lateral raises

    – 10 pull ups (or however many you can do)

Row machine – 5 minutes

Weights round 2

– 2-3 rounds of:

    – 10 reps of cable row

    – 10 reps of lat pull down

    – 10 reps of cable one arm cable row

    – 10 reps of cable one arm lateral raise

    – 10 pull ups (or however many you can do)

Stretch it out!

Demo of Exercises: 

Dumbbell shoulder press
Dumbbell upright row
Dumbbell front raises
Dumbbell lateral raises
Cable Lat Pull Down
Cable row

One arm cable lateral raise
One arm cable row

 

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).

 

0 0

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.
Happy
Happy
0 %
Sad
Sad
0 %
Excited
Excited
0 %
Sleppy
Sleppy
0 %
Angry
Angry
0 %
Surprise
Surprise
0 %

Leave a Reply

Close
%d bloggers like this: