Workout: Back, Bi’s, and Shoulders!
Time: 45 - 60 minutes
Equipment Needed: Dumbbells and a Stopwatch
Warm Up: 5 - 10 minutes
Perform the following 3 - 4 exercises for 60 seconds each, resting 15 seconds between each exercise. When you have completed the first round of set 1, rest 1 - 2 minutes and then proceed to perform each exercise for 45 seconds each with 15 seconds rest between each exercise. When you have completed the second round of set 1, rest 1 - 2 minutes and then proceed to perform each exercise for 30 seconds each with 15 seconds rest between each exercise. When you have completed the entire first set, rest 2 minutes and then move to the next set and repeat for each set.
Set #1:
Windmills - left side
Bent-Over Rows
Windmills - right side
Jump Squats
Example:
60 seconds Windmills - left side
15 seconds Rest
60 seconds Bent-Over Rows
15 seconds Rest
60 seconds Windmills - right side
15 seconds Rest
60 seconds Jump Squats
Rest 1 - 2 minutes
45 seconds Windmills - left side
15 seconds Rest
45 seconds Bent-Over Rows
15 seconds Rest
45 seconds Windmills - right side
15 seconds Rest
45 seconds Jump Squats
Rest 1 - 2 minutes
30 seconds Windmills - left side
15 seconds Rest
30 seconds Bent-Over Rows
15 seconds Rest
30 seconds Windmills - right side
15 seconds Rest
30 seconds Jump Squats
Rest 2 minutes
Set #2:
Arnold Press
Lateral Side Raise
Frontal Raise
Knee Highs with Alternating Overhead Presses
Rest 2 minutes
Set #3:
Squat with 4 Bicep Curls - perform the 4 bicep curls while in the squat and then return to starting position
Reverse Lunges with Hammer Curls - alternating legs (perform the hammer curl as you step back for the lunge
Jump Lunges
Rest 2 minutes
Finisher:
100 Jumping Jacks
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by interested from Getty Images