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0 Build a bigger upper body from the comfort of your home!
Today’s…
Cardio Round 1…
For today’s cardio, we are going to doing 30 seconds of jog in place, 30 seconds of jumping jacks, and 30 seconds of mountain climbers. We will do this for a total of 4 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…
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. This article has a great number of stretches you can incorporate into your post workout cool down/recovery routine!
Home Back and Shoulder Dumbbell Workout:
Cardio
– 4 rounds of the following:
– 30 seconds sprints or jog in place
– 30 seconds jumping jacks
– 30 seconds of high knees
Or go for a run outside
Circuit
– 4 rounds of the following
– 30 seconds of dumbbell shoulder press
– 30 seconds of dumbbell bent over row
– 30 seconds of dumbbell deadlifts
– 30 seconds of dumbbell farmers walk
Circuit
– 4 rounds of the following:
– 30 seconds of high plank
– 30 seconds of pike ups
– 30 seconds of x-ups
– 30 seconds of v-ups
Stretch it out!
Dumbbell Shoulder Press:
Dumbbell Bent Over Row:
Dumbbell Deadlifts:
Dumbbell Farmers Walk:
Pike Ups:
X-Ups
V-Ups
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).
