Your Friday #WOD is this 35-Minute Upper Body PULL WORKOUT (Back, Biceps + Cardio) 💪
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Remember - this is the second time you're doing this workout in our 4-Week Challenge #8! Reach for some heavier dumbbells this time and drop a comment about how you've improved since week one!
Here's the Workout Summary:
✔️ Length: 35 Minutes
✔️ Format: Timed Intervals ⏰ (40/20 for Strength + 20/10 for Cardio)
✔️ Training Focus: Upper Body PULL Muscles (Back + Biceps) + Cardio
✔️ Pregnancy/Postpartum Friendly? This is an advanced workout, but you could modify it to make it work for you (make cardio low impact + add an incline when needed). I suggest performing bent over back exercises single-sided with a chair/bench for additional back support.
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⭐️ 𝐓𝐇𝐄 𝗪𝐎𝐑𝐊𝐎𝐔𝐓: See a preview of the 6 strength exercises above. Then click the link in my bio to follow along with the FULL 35-Minute Workout!
🏋️♀️ 𝐄𝐐𝐔𝐈𝐏𝐌𝐄𝐍𝐓: Medium to Heavy Dumbbells. I used 15s + 20s.
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1️⃣ CIRCUIT 1: BACK
1. Single Arm Row
2. Dumbbell Pullover
⭐️ CARDIO TABATA
2️⃣ CIRCUIT 2: BICEPS
1. Single, Single, Double Curls
2. 4 Hammer Curls + Isometric Hold + Pulse
⭐️ CARDIO TABATA
3️⃣ CIRCUIT 3: BACK and BICEPS
1. 2 Reverse Grip Rows + 2 Curls
2. Single Arm Back Fly + Hammer Curl
⭐️ CARDIO TABATA
There weren't enough sliders to show all the cardio moves, click the link in bio for the FULL WORKOUT!
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💛SAVE IT: Save this workout to your collections by using the 'save' ribbon in the lower right corner below this post!
📆 ADD IT TO YOUR WEEKLY WORKOUT PLAN: This is your Friday #WOD if you're following Week Four of 4-Week Challenge #8 with Team NML!💜
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https://www.nourishmovelove.com/30-minute-pull-workout/
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#arms#armworkout#upperbodyworkout#pullday#pullworkout#armexercises#backworkout#upperbodyhiit#nourishmovelove#backandbiceps
PULL DAY!
Make sure to follow 👉 @fitness__tips.ig 👈 for more workouts & fitness tips! 🚀
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🆘First things first, make sure you warm up & stretch
1️⃣DEADLIFTS: 4 Sets/Reps 10, 8, 6, 6 (increase weight each set)
2️⃣BARBELL ROWS: 4 Sets/Reps 10, 8, 6, 6 (increase weight each set)
3️⃣LAT PULLDOWNS: 4 Sets/Reps 12
4️⃣BARBELL CURLS: 4 Sets/Reps 10
5️⃣HAMMER CURLS: 4 Sets/Reps 12
6️⃣SHRUGS: 4 Sets, 15 Reps (Last set to failure).
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Great post by 👉@sionmonty 🔥
#pullworkout#pullday#back#reardelts#biceps#sionmonty#fitness#gym#bodybuilding#muscle#workout#workoutvideos