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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 home back and shoulder workout. This is another workout in our coronavirus self quarantine series. 

Cardio Round 1…

For today’s cardio, we are going to do a 1 minute jog in place, followed by 30 seconds of jumping jacks. 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 all back and shoulders and we will be using dumbbells, resistance bands, or body weight 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 a 2 minute plank routine with 4 difference poses which we will do for 30 seconds each. We will do this for a total of 4 times! 

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

Dumbbell Version:

home back and shoulder workout with dumbbells

Cardio

 – 4 rounds of the following:

     – 1 minute jog in place

     – 30 seconds jumping jacks

 

             or

 

Go for a run outside! 

 

Circuit:

 – 4 rounds of the following:

     – 30 seconds of dumbbell shoulder press

     – 30 seconds of dumbbell front raises

     – 30 seconds of dumbbell lateral raises

     – 30 seconds of dumbbell bent over row

     – 30 seconds of dumbbell upright row

     – 30 seconds of dumbbell row (right side)

     – 30 seconds of dumbbell row (left side)

 

Abs

 – 4 rounds of the following: 

    – 30 high plank 

    – 30 second elbow plank

    – 30 second right side plank

    – 30 second left side plank  

 

Stretch it out and hydrate!

 

 

Resistance Band Version:

home back and shoulder workout with resistance bands

Cardio

– 4 rounds of the following: 

     – 1 minute jog in place

     – 30 seconds jumping jacks

 

             or

 

Go for a run outside!

 

Circuit:

 – 4 rounds of the following:

    -30 seconds resistance band shoulder press

    – 30 second resistance band front raises

    – 3o second resistance band lateral raises

    – 30 second resistance band upright row

    – 30 seconds resistance band row

    – 30 second reistance band lat pull down

 

Abs

– 4 rounds of the following:

    – 30 high plank

    – 30 second elbow plank

    – 30 second right side plank

    – 30 second left side plank   

 

 

Body Weight Version:

home back and shoulder workout with body weight

Cardio

– 4 rounds of the following: 

     – 1 minute jog in place

     – 30 seconds jumping jacks

 

             or

 

Go for a run outside!

 

Circuit:

 – 4 rounds of the following:

    – 30 seconds of incline pushups

    – 30 seconds of plank to down dog

    – 30 seconds of elevated pushups

    – 30 seconds of high plank to lateral arm raise

    – 20 seconds pushups

    – 20 second decline pushup

 

Abs

 – 4 rounds of the following: 

    – 30 high plank 

    – 30 second elbow plank

    – 30 second right side plank

    – 30 second left side plank  

 

 

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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