Tag: Fitness

Fitness Challenge Week One Day Six – Lower Back

Fitness Challenge Week One Day Six – Lower Back

Fitness Challenge! Welcome to Week One Day Six of this Fitness Challenge series to get back into working out and learn how to lift! My goal for the next 30-days is to show you how to break muscle groups up into workout days, my favorite […]

Fitness Challenge Week One Day One – Arms

Fitness Challenge Week One Day One – Arms

Fitness Challenge! Week One Day One Welcome to Week One Day One of this Fitness Challenge series to get back into working out and learn how to lift! My goal for the next 30-days is to show you how to break muscle groups up into […]

Fitness Challenge Week One Day Two – Legs

Fitness Challenge Week One Day Two – Legs

Fitness Challenge Week One Day One

Fitness Challenge!

Welcome to the second day of this Fitness Challenge series to get back into working out and learn how to lift! My goal for the next 30-days is to show you how to break muscle groups up into workout days, my favorite exercises, and tips on form!

Schedule

 

 

The following is the schedule for this program:

Sunday – Rest

Monday – Chest, and Abs

Tuesday – Back (Lower)

Wednesday – Cardio

Thursday – Arms

Friday – Legs

Saturday – Back (Upper)

Note: this post contains affiliate links. This means that I may receive a small commission (at no cost to you) if you subscribe or purchase something through the links provided. You will never see me post a link to a product or service that I don’t use myself or truly love!

Don’t have a pair of dumbbells? Grab the sleek design of the ones I have here.

1 Hour Before You Start Exercising

Week One Day Two

Wide Stance Squat

Start in a standing position with your dumbbells in both hands. Align your feet past your shoulders about 3 inches out. Breathe in as you lower yourself as if you were sitting in a chair making sure that your knees do not go past your toes. Breathe out as you return to the standing position. Take a 30-second rest between sets of 100 repetitions before moving on to the next exercise. TIP: I like to break my 100 reps into 25 reps and do it for four sets.

Squat

Start in a standing position with your dumbbells in both hands. Align your feet with your shoulders. Breathe in as you lower yourself as if you were sitting in a chair making sure that your knees do not go past your toes. Breathe out as you return to the standing position. Take a 30-second rest between sets of 100 repetitions before moving on to the next exercise. TIP: I like to break my 100 reps into 25 reps and do it for four sets.

Reverse Lunge

Start in a standing position with your dumbbell next to your hips. Take a step back with either your left or right foot and bend your knee almost touching the ground as you make sure your other knee does not go past your toes. Take a 30-second rest and repeat for 100 repetitions before moving on to the next exercise.

Lunges

Start in a standing position with your feet shoulder-width apart and your dumbbells next to your hips. Take a step forward with your left foot and drop your right knee to almost touching the ground. Return to starting position and repeat for the other side. Repeat for 100 repetitions and then take a 30-second break before moving on to the next exercise set.

Jumping Jacks

Start in a standing position with your feet shoulder width apart. Jump up while raising your hands above your head and feet out past alignment with your shoulders. Jump back to starting position. Repeat for 100 repetitions and then take a 30-second break before moving on to the next exercise set.

Post Workout

Leave a comment below if you’re in on this 30-day challenge Week One Day Two!!!

GNC Amplified Wheybolic Extreme 60 Original Review

GNC Amplified Wheybolic Extreme 60 Original Review

GNC Amplified Wheybolic Extreme 60 Original Protein Powder I really enjoyed the chocolate flavor of this protein powder! I have not tried many different shakes to compared the flavor of this one to other ones but I was pleasantly surprised at how good it tasted. […]

Strength Meets Cardio with this 5lb Dumbbell Back Thrashing Circut

Strength Meets Cardio with this 5lb Dumbbell Back Thrashing Circut

5lb Dumbbell Back Workout

5lb Dumbbell Back Workout Circuit

This Circuit includes a 5lb dumbbell workout for back muscles. You will go through the exercises from top to bottom of the list above completing 5 sets and doing 100 repetitions of each movement.

 

Note: this post contains affiliate links. This means that I may receive a small commission (at no cost to you) if you subscribe or purchase something through the links provided. You will never see me post a link to a product or service that i don’t use myself or truly love!

Don’t have a pair of dumbbells? Grab the sleek design of the ones I have here.

Before You Start

1 Hour Before You Start Exercising

Bent Over Row

Start in a standing position with your dumbbells in both hands. Keep your pointed straight and together as you bend your knees and keep your back straight. Make sure not to arch your back as this will not engage your back muscles to their full extent. Start this exercise by pulling your arms up to your side while taking a deep breath in and then return them back down as you exhale. Take a 30 second rest between sets of 100 repetitions before moving on to the next exercise.

Bent Over Row

Upright Row

Start in a standing position with your dumbbells in your hands by your sides. Breath in and lift your elbows up to be parallel with your shoulders. Leave your wrists to be slightly below your elbows. Breath out as you release and return to the beginning position. Repeat for 100 repetitions and then take a 30 second break in between sets before moving on to the next exercise.

Upright Row 5lb Dumbbells

One-Arm Row

Start in a standing position with your dumbbell on the floor next to the side of your left or right foot. Step your opposite foot from the side you are starting on out in front of you. Lean forward and put your other foot a step behind you. Pick up your kettle-bell in your hand and pull it towards your side as you are leaning forward. Keep your back straight. Lower your dumbbell down to the starting position. Take a 30 second rest and repeat for 100 repetitions before moving on to the next exercise.

One-Arm Row

Bent Over Backfly

Start in a standing position with your feet shoulder width apart. Slightly bend your knees making sure not to have your knees go past your toes. Pick up your dumbbells and bend over while keeping a straight back. Bend your elbows slightly and raise them to out to your sides as you take a deep breath in. Breath out as you release and bring your dumbbells to the starting position. in front of your knees. Repeat for 100 repetitions and then take a 30 second break before moving on to the next exercise set.

Bent Over Backfly

Bent Over Pulses

Start in a standing position with your feet shoulder width apart. Slightly bend your knees making sure not to have your knees go past your toes. Pick up your dumbbells and bend over while keeping a straight back. Keeping your elbows straight  and raise them to your sides as you take a deep breath in and pulse your arms back. Breath out as you release and bring your dumbbells to the starting position by the side of your legs. Repeat for 100 repetitions and then take a 30 second break before moving on to the next exercise set.

Bent Over Pulses 5lb Dumbbells

Outfit Details:

You can grab my tank top in multiple colors at Nordstroms or Amazon.

After You Finish

Post Workout

Leave a comment below and let me know what you liked and didn’t like about this 5lb Dumbbell Back circuit!

Popular C4 Pre-Workout Explosive Energy Review

Popular C4 Pre-Workout Explosive Energy Review

About Cellucor Cellucor is one brand among the INC 5000 company Nutrabolt which is ranked one of the top 100 places to work in Texas. Other brands include Fitjoy, royal sport, and Cavalier Men’s Sport. To learn more about Cellucor check out their website here, facebook, […]

All You Need to Know for Starting a Home Gym Right Now

All You Need to Know for Starting a Home Gym Right Now

Home Gym       Today I want to share how and why I started my own home gym. Plus, I will list five reasons why you should too! After spending many years of expensive gym memberships and locked in contracts I decided I was finally going to start my own gym […]