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Build bigger shoulders and back even from home!

Today’s…

workout of the day, we are going to be doing a back and shoulder home workout. This is another workout in our coronavirus self quarantine series. 

Cardio Round 1…

For today’s cardio, we are going to do a 2 minute jog in place, followed by 30 seconds of jumping jacks. We will do this for a total of 3 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 run outside instead. I started off this workout with a two mile run.

Circuit…

For our circuit today we are going to be focusing all back and shoulders and we will be using resistance bands to get the job done. This is a 6 exercise circuit which we will do 4 times. We will do each exercise for a total of 30 seconds each before moving onto the next. After each round take about a 30 second break.
 

Abs…

For abs we are going to do 4 different exercise for a total of 4 sets. This should get your core burning! 

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

back and shoulder home workout

Cardio

 – 2 minute jog in place

 – 30 second jumping jacks

– 2 minute jog in place

– 30 second jumping jacks

– 2 minute jog in place

– 30 second jumping jacks

           

             or

 

Go for a run outside!

 

Circuit:

 – 4 rounds of the following:

    – 30 second resistance band front raises

    – 30 second resistance band lateral raises

    – 30 second resistance band shoulder press

    – 30 second resistance band row

    – 30 second resistance band one arm lat pull down (right side)

    – 30 second resistance band one arm lat pull down (left side)

 

Abs

– resistance band toe touches 4×20

– v-ups 4×10

– leg raises 4×20

-30 second high plank x4

 

 

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. 
back and shoulder home workout

Cardio

 – 2 minute jog in place

 – 30 second jumping jacks

– 2 minute jog in place

– 30 second jumping jacks

– 2 minute jog in place

– 30 second jumping jacks

           

             or

 

Go for a run outside!

 

Circuit:

 – 4 rounds of the following:

    – 30 second pushup with a 5 second hold at the top

    – 30 second plank with lateral arm raise

    – 30 second pilates pushups

    – 30 second superman

    – 30 second hip hinge

 

Abs

– toe touches 4×20

– v-ups 4×10

– leg raises 4×20

-30 second high plank x4

 

 

Demo of Exercises

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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