Today I’ve got an upper body workout for you focusing on the back (shoulders and arms will feel it, too). It’s not the best videography or lighting on my part, but hey, you all should be used to that by now (lol).
Before we dive into this back workout, I want to prepare you all for a possible lull in workouts the next few weeks. I’m going to do my damnedest to keep up with them, but I’m working on a big project that’s going to consume a lot of my time through mid November. I’ll share more details as it comes together, but basically I’m creating a series of full-length, group-fitness-style workouts. You have no idea how excited I am about this! The first day of shooting is actually today, so you can follow me on Instagram if you want to get a little sneak peek. 🙂
Upper Body Workout (Focus on Back) – Strength + Endurance
First you’ll do a 3-minute sequence with light weights (2-5lbs) and small, high-rep movements to fatigue the target muscle group. You’ll then grab your heavier dumbbells (8-15lbs) for a circuit of three exercises using a 30 seconds of work / 10 seconds of rest interval structure. You do that twice.
As with all workouts, make sure to warm up beforehand. I have a warm up on the blog or you can do your own. Listen to your body and modify as needed, stopping altogether if something doesn’t feel right. A proper cool-down is important, too! Take some time to stretch after this workout.
WORKOUT BREAKDOWN
Endurance – 20 seconds each x3 (no rest)
See 02:02 in above video for preview of exercises
- High Row Pulses
- W Pulls
- Newspaper Pulses
Strength – 30 seconds work / 10 seconds rest x3
See 06:17 in above video for preview of exercises
- Single-Arm Row (right) – use both medium weights or one heavy one
- Single-Arm Row (left)
- Wide Grip Row
Endurance – 20 seconds each x3 (no rest)
See 13:05 in above video for preview of exercises
- Rev Fly Rotations
- Bent Fly Pulses
- Bent Newspaper Pulses
Strength – 30 seconds work / 10 seconds rest x3
See 16:54 for preview of exercises
- Rev Fly (+Row as needed)
- Upright Row
- Bent Overhead Raise (use single weight)
If you like this workout structure, I have two more using the same format but with different focus. Check out Biceps/Triceps and Shoulders.
xo Nicole
