35-Minute PULL Workout (Back + Biceps + Cardio) | SplitStrong 35 DAY 7 🔥 Video
SPLITSTRONG 35 DAY SEVEN: 35 Minute Upper Body PULL Workout (Back, Biceps AND Cardio) 💪 🔥
⭐️ SplitStrong 35 is a FREE 2-Week, Full Body Workout Plan (NEW VIDEOS DAILY)! Download the full calendar here: https://www.nourishmovelove.com/splitstrong-35/
👉🏼 OR find all of the SplitStrong 35 Workouts in this Youtube playlist:
https://youtube.com/playlist?list=PLpa0d6IJAhbjlpUpLtgGi0k1maJ70hoPS
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✨THE WORKOUT: 35-Minute Upper Body PULL Workout (SplitStrong 35 Day 7)✨
► EQUIPMENT: Medium-to-heavy set of dumbbells. I'm using 12-20 lb dumbbells.
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NML5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
Follow along with the video above. This PULL WORKOUT burns out the back and biceps while also getting your heart rate in the cardio zone!
It looks like this:
✔️ 3 Circuits (a back circuit, bicep circuit, and combo back and biceps finisher circuit)
✔️ 2-3 Dumbbell Strength Exercises and 2 Cardio Tabata Exercises Per Circuit
✔️ Timed Intervals (for the strength exercises: 40 seconds of work per exercise, 20 seconds rest; for the cardio exercises: 20 seconds of work, 10 seconds of rest)
✔️ Repeat Each Strength Circuit x2 Sets and Each Cardio Tabata Circuit x3 Sets
✔️ Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching
►Workout Outline:
1️⃣ CIRCUIT ONE: BACK
▪️Strength
1) Bent Over Rows (Single, Single, Double)
2) Dumbell Pullovers
3) Single Arm Back Fly (right first set, left second set)
▪️Cardio Tabata
1) Jab, Cross, Knee Strike (right first, left second, just jabs third set)
2) Launcher Plank + Dumbbell Row
2️⃣ CIRCUIT TWO: BICEPS
▪️Strength
1) Flip Grip Bicep Curl
2) 4 Bicep Curls + Isometric ½ Hold (on opposing arm)
▪️Cardio Tabata
1) 2 Hooks + Ground to Squat Jump
2) Jack + Weighted Press Out
3️⃣CIRCUIT THREE : BACK AND BICEPS
▪️Strength
1) 3 Way Back Row (wide row, narrow row, reverse grip row)
2) Alternating Hammer Curls
▪️Cardio Tabata
1) 2 Jabs + 2 Lateral Shuffles
2) Superman Burpees
►Find a breakdown of each exercises + benefits of training your PULL MUSCLES together in this post: https://www.nourishmovelove.com/splitstrong-35-pull-workout
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► TIME STAMPS:
00:00 Workout Introduction
01:00 Warm Up
05:30 Circuit 1: BACK
15:30 Circuit 2: BICEPS
23:45 Circuit 3: BACK AND BICEPS
32:00 Cool Down + Stretch
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►🤰Is this workout Pregnancy/Postpartum Friendly? With modifications. Slow down movements as needed and take low impact options. I suggest adding an incline to all plank/burpee exercises (subbing a standard burpee for superman burpees in the final circuit).
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👉🏼 Find all of the SplitStrong (35) Workouts in this Youtube playlist:
https://youtube.com/playlist?list=PLpa0d6IJAhbjlpUpLtgGi0k1maJ70hoPS
⭐️ FREE WORKOUT PROGRAM: SplitStrong 35⭐️
This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in!
WEEK 1:
▪️Day 1: Legs + Back - https://youtu.be/gsFbHHIbHoQ
▪️DAY 2: Upper Body PUSH (Shoulders, Triceps, Chest + Cardio) - https://youtu.be/7bVaKI0DTgs
▪️DAY 3: Legs + Glutes - https://youtu.be/3mxycyr-Djs
▪️DAY 4: 15 Minute Power Yoga + Abs - https://youtu.be/N9keRXUIsmc
▪️DAY 5: Dumbbell Abs + Cardio (Core Conditioning #1) - https://youtu.be/MDCf72XJtzo
WEEK 2:
▪️DAY 6: Legs + Chest - https://youtu.be/UHmlhF12kMU
▪️DAY 7: Upper Body PULL (Back, Biceps + Cardio) -📍You are here!
▪️DAY 8: Unilateral LEGS - https://youtu.be/mM5tnP3Uh2I
▪️DAY 9: 10 Minute Mobility Flow - https://youtu.be/nlH6pyo1nSI
▪️DAY 10: Cardio + Abs with Weights (Core Conditioning #2) - https://youtu.be/DhuM4wYlDfY
_________________________________________________________
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#pullworkout #strengthtraining #upperbodyworkout
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