DAY 9 of our Summer Workout Challenge: 30Minute 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:    • Summer Workout Challenge (Build 30)  

Become a member of Team NML (for exclusive workouts, community + accountability):    / nourishmovelove  

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

► EQUIPMENT: MediumtoHeavy Dumbbells. We’re using 1025 lb dumbbells. Optional box/bench/chair.
My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=...
*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

1⃣ 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

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

3Minute 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...
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LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker https://www.anrdoezrs.net/click10075...
► lululemon strongfeel Training Shoes https://creatoriq.cc/45lT4SM'>https://creatoriq.cc/45lT4SM
► lululemon Wunder Train HighRise Tight https://creatoriq.cc/3BUu3CE'>https://creatoriq.cc/3BUu3CE
► lululemon Wunder Train ScoopNeck Ribbed Tank Top https://creatoriq.cc/44u1wAr'>https://creatoriq.cc/44u1wAr

RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker https://www.dpbolvw.net/click1007580...
► lululemon strongfeel Training Shoes https://creatoriq.cc/45lT4SM'>https://creatoriq.cc/45lT4SM
► lululemon Wunder Train HighRise Tight https://creatoriq.cc/3BUu3CE'>https://creatoriq.cc/3BUu3CE
► lululemon Wunder Train ScoopNeck Ribbed Tank Top https://creatoriq.cc/44u1wAr'>https://creatoriq.cc/44u1wAr
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DOWNLOAD the Free 2Week Workout Challenge Here: https://www.nourishmovelove.com/build...

WEEK 1:
▪Day 1: Full Body (Leg Focus) —    • Summer Challenge Day 1: 30Minute Ful...  
▪DAY 2: Chest + Triceps —    • Summer Challenge Day 2: 30Minute Arm...  
▪DAY 3: Core, Cardio + Mobility —    • Summer Challenge Day 3: 30Minute Car...  
▪DAY 4: Glutes + Hamstrings —    • Summer Challenge Day 4: 30Minute Leg...  
▪DAY 5: Full Body + Abs —    • Summer Challenge Day 5: 30Minute Ful...  

WEEK 2:
▪DAY 6: Full Body (Arm Focus) —    • Summer Challenge Day 6: 30Minute Ful...  
▪DAY 7: Quads + Glutes —    • Summer Challenge Day 7: 30Minute Qua...  
▪DAY 8: Core Circuit —    • Summer Challenge Day 8: 30Minute Cor...  
▪DAY 9: Back + Shoulders — You are here!
▪DAY 10: Full Body —    • Summer Challenge Day 10: 30Minute Fu...  
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#summerworkoutchallenge #armworkout #upperbodyworkout