Summer Challenge Day 9: 30-Minute Arm Workout (Back and Shoulders)

DAY 9 of our Summer Workout Challenge: 30-Minute Arm Workout (Back and Shoulders)

Build strong arms at home with this dumbbell workout! This workout focuses on the back and shoulders -- two large muscle groups in the upper body.

► This is DAY 9 of our Summer Workout Challenge: Build 30! Find all of our Build 30 Workouts in this playlist: https://www.youtube.com/playlist?list=PLpa0d6IJAhbg8s6OohiWnws4PGF8JPM4A

💜 Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/c/nourishmovelove/join

✨THE WORKOUT: 30-Minute Arm Workout (Back and Shoulders)✨

► EQUIPMENT: Medium-to-Heavy Dumbbells. We’re using 10-25 lb dumbbells. Optional box/bench/chair.
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NMLTF5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5​​​
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
It looks like this:
✔️Begin with Rep Challenge (complete 30 push ups)
✔️ 2 Giant Sets (4 exercises per set)
✔️Timed Intervals (30 seconds of work, 15 seconds rest; complete as many repetitions as you can in the timed interval)
✔️Repeat Each Giant Set x3 Sets
✔️3 Minute Burnout Ladder To Finish

►Workout Outline:
🔥30 Reps: Back Row + Clean

1️⃣ GIANT SET ONE:
1. Alternating Neutral Press
2. Reverse Back Fly + Straight Arm Pull Back
3. Upright Row + Clean + Press
4. Incline Plank + Single Arm Row

2️⃣ GIANT SET TWO:
1. Kneeling Y-Flys
2. Bird Dog Single Arm Back Row
3. Uneven Push Up + Shoulder Tap
4. Dumbbell Pullovers

🔥3-Minute Ladder
Power: Back Row + Clean + Press
Isometric Hold: Superman

►TIME STAMPS:
00:00 Workout Introduction
01:20 Warm Up
05:45 30 Rep Big Move
08:10 Giant Set 1
18:15 Giant Set 2
29:15 Ladder Burnout
33:40 Cool Down + Stretch

❤️ Find This Workout on NML: https://www.nourishmovelove.com/back-shoulder-workout/
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👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker -- https://www.anrdoezrs.net/click-100758003-15612516
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Tight -- https://creatoriq.cc/3BUu3CE
► lululemon Wunder Train Scoop-Neck Ribbed Tank Top -- https://creatoriq.cc/44u1wAr

👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-100758003-15293915
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Tight -- https://creatoriq.cc/3BUu3CE
► lululemon Wunder Train Scoop-Neck Ribbed Tank Top -- https://creatoriq.cc/44u1wAr
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👉🏼 DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/build-30/

WEEK 1:
▪️Day 1: Full Body (Leg Focus) — https://youtu.be/rhknvmf5vAE
▪️DAY 2: Chest + Triceps — https://youtu.be/oz0rxQWPveY
▪️DAY 3: Core, Cardio + Mobility — https://youtu.be/98JqXV05FH0
▪️DAY 4: Glutes + Hamstrings — https://youtu.be/nat_QGGa6Jc
▪️DAY 5: Full Body + Abs — https://youtu.be/nDOTfa3ZiDY

WEEK 2:
▪️DAY 6: Full Body (Arm Focus) — https://youtu.be/mh0HWvYFKUw
▪️DAY 7: Quads + Glutes — https://youtu.be/KzuQdv2ILKo
▪️DAY 8: Core Circuit — https://youtu.be/rsTTutg-V60
▪️DAY 9: Back + Shoulders — 📍You are here!
▪️DAY 10: Full Body — https://youtu.be/oje9_XI_t0I
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#summerworkoutchallenge #armworkout #upperbodyworkout

Видео Summer Challenge Day 9: 30-Minute Arm Workout (Back and Shoulders) канала nourishmovelove