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Get Ready for Summer with this HIIT Back and shoulder Summer workout

Today’s…

workout of the day, we are going to be doing a HIIT Back and shoulder Summer workout. This is a great workout that will keep your heart rate up while also pushing you hard when it comes to lifting weights. This workout is built to get you ready for summer by building muscle while burning fat. 

Cardio Round 1…

For today’s cardio, we are going to be doing a cardio interval run on the treadmill. We will start off walking for 30 seconds, then transition into a 30 second jog, then 30 second run, and end it with a 30 second sprint. We will do this for 5 rounds for a total of 10 minutes.  

Circuit…

For our circuit today we are going to be focusing on back and shoulders. 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 before moving onto the next. After each round take about a 30 second break. This workout is best if done at the gym but if you have the appropriate equipment, it can be done from home. 

Abs…

For abs we are going to do 4 different exercises for 30 seconds each before moving on to the next one. We will do a total of 4 rounds, and after each round, take a 30 second break. 

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. 

HIIT Back and shoulder Summer workout:

HIIT Back and shoulder Summer workout

Treadmill:

 – 5 rounds of the following

    – 30 second walk (2.5-3.5 MPH)

    – 30 second jog (5-7 mph)

    – 30 second run (7-9 mph)

    – 30 second sprint (10-12 MPH)

 

Circuit 1:

– 3 rounds of the following:

    – 10 reps of barbell shrug  

    – 10 reps of dumbbell shoulder press

    – 10 reps of dumbbell front raises

    – 10 reps of dumbbell upright row

 

Circuit 2:

– 3 rounds of the following:

    – 10 reps of barbell bentover row

    – 10 reps of dumbbell lateral raises

    – 10 reps of dumbbell arnold presses

    – 10 pullups

 

abs

– 4 rounds of the following:

    – 30 seconds of weighted standing oblique dips (right side)

    – 30 seconds of weighted standing oblique dips (left side)

    – 30 seconds of bicycle kicks

    – 30 seconds of plank

 

 

Stretch!

Barbell Shrug:

Dumbbell Shoulder Press:

Dumbbell Front Raises:

Barbell Bentover Row:

Dumbbell Lateral Raises:

Dumbbell Arnold Press:

Standing Oblique Dips:

Bicycle Kicks:

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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