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Build a bigger upper body from the comfort of your home!

Today’s…

workout of the day, we are going to be doing a Home Back and Shoulder Dumbbell Workout. This is another workout in our coronavirus self quarantine series. 

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…

For our circuit today we are going to be focusing upper body using dumbbells. If you do not have dumbbells, feel free to use resistance bands or a household item like water bottles to act like dumbbells. This is a 4 exercise workout 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 3 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. 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:

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).

 

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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