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!

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Popular C4 Pre-Workout Explosive Energy Review

C4 Pre-Workout Explosive Energy Watermelon Flavor with Creatine Nitrate

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, instagram, and Twitter.

C4 Pre-Workout Explosive Energy with Creatine Nitrate

Watermelon taste great! It’s sweet but not overboard. I took about a half a teaspoon of it and 16 oz. of water to mix together. C4 comes in many flavors including : Watermelon, Ice Blue Razz, Strawberry Margarita, Orange Dreamsicle, Fruit Punch, Pink Lemonade, Strawberry Kiwi, Green Apple, and Berry Bomb. C4 started in 2011. Cellucor has been improving their formula since it came out. The Fourth Generation C4 is more dialed in, more potent, and includes the breakthrough ingredient, TeaCor™.

C4 Pre-Workout Explosive Energy Watermelon Flavor with Creatine Nitrate
C4 Pre-workout Ingredients

Calories are a measure of the energy value in food.

Total Carbohydrate are dietary fiber and sugars. These are two types of Carbohydrates that make up Total Carbohydrates. Starches are included in the group of Carbohydrate but are not included in food labels.

Vitamin C, (as Asorbic Acid), is in citric fruits. It helps maintain healthy connectivity tissues and can act as an antioxidant.

Niacin, (as nicotinic acid), is a part of the Vitamin B group. It’s benefit include lowering LDL and triglyceride levels in blood.

Vitamin B6 helps protect the immune system, boost metabolism, cardiac diseases, kidney disorders, carpal tunnel syndrome, multiple sclerosis, anemia, arthritis and influenza.

Folic Acid is part of the Vitamin B genre and fights anemia, stroke, and cardiovascular disease.

Vitamin B12 is any group of substances that are essential to certain enzymes to work in the body. The group includes  thiamine (Vitamin b1), riboflavin (Vitamin b2), pyridoxine (Vitamin B6) and cyanocobalamin (Vitamin b12).

Calcium is a mineral that is in and is needed in teeth, bones, nerve cells, body tissues, blood, and other body fluids.

Beta Alanine is an amino acid that supports muscular endurance. Beta Alanine produces a tingly sensation throughout the body that lets you know it’s working.

Creatine Nitrate is a Creatine attached to Nitrate. Creatine Nitrate produces two desirable effects on performance: Creatine for strength and Nitrate for pumps.*

Arginine AAKG: Livestrong.com states “L-Arginine and AAKG supply raw materials for biological reactions but do not necessarily drive them. L-arginine can improve exercise tolerance and circulation in those with cardiovascular disease and type 2 diabetes as well as aid would healing. A 2006 study by Campbell et al. found that AAKG increases maximum strength in male athletes. Large clinical trials are generally lacking for the purported uses of L-arginine or AAKG”.

Explosive Energy Blend

N-Acetyl L-Tyrosine: It is a core part of the essential energy blend. It helps support peak mental and physical performance.

Caffeine Anhydrous is a popular and source for energy.

Velvet Beans Seed Extract: contains high levels of protein, carbohydrates, lipids, fiber, and minerals.

TeaCor™ Tetramethyluric Acid is an alkaloid molecule or plant extract that has similar effects as caffeine. It helps boost mood and helps inflammation.

Artificial Flavoring is a chemical mixture that mimics real flavors.

Polydextrose is a synthetic polymer of glucose to help replace and reduce sugar, calories and fat.

Citric Acid is added to compounds such as Calcium Citrate or Magnesium Citrate to increase water solubility.

Malic Acid is a food additive that helps reduce pain, help skin, boost energy, help flavor, and helps produce saliva.

Calcium Silcate is a food additive that helps with the growth of our bones, muscle function, nerves and brain function.

Silicon Dioxide is a addictive that helps reduce clumping of the ingredients.

Sucralose is an artificial sweetner.

Acesulflame Potassium is an artificial sweetner.

RD&C Red Lake #40: Also called “Red 40”, it is made from petroleum distillates or coal tars. It has been found to be harmful in rats such as cancer and decrease reproductive success.

Conclusion of C4 Pre-workout

C4 Pre-Workout Explosive Energy Watermelon Flavor with Creatine Nitrate
I have heard that this is a popular pre-workout, however I like Performixx a little better. You may have heard that only guys should take C4 pre-workout, but I recommend it for men and women. C4 pre-workout did not give as much of a punch, compared to the Performixx pre-workout I reviewed earlier. Not delivering as big of a punch as one would expect can be a good or bad issue depending on what you are going for in your workout. You can purchase it from cellular, vitamin shoppe, Amazon, and GNC.

Leave below in the comments what your favorite pre-workout flavors are!?

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

How to Start an Apartment or Home Gym

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 because it would allow me to save money, fit my schedule, be in my home, be the best investment I can make, and of course health reasons!
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!
Home Gym

How to get a Home Gym for FREE

Yes, you read that correctly, for free! If you have a little (maybe a lot) of patience and are old enough to sign up for a Dicks Sporting Goods Credit Card you can get all your equipment for free from their Dicks Sporting Goods Credit Card Scores Points! It will take about two or less years depending on how much you use your credit card. I put everything on it from groceries, gas, and you can even put bills (utilities, Netflix, etc) on your card which I suggest you pay off right away. Earn one point for every dollar spent. 300 points = $10. You will need Below I have broken down what you will need for your basic home gym. All of the following prices are based off of Dicks Sporting Goods products.

Dumbbells:

(2) 5lb at $5.49 each = $11.98

(2) 10lb at $10.99 each = $21.98

(2) 15lb at $16.39 each =$32.78

(2) 20lb at $21.79 each = $43.58

(2) 25lb at $27.29 each = $54.58

(2) 30lb at $32.69 each = $65.38

(3) 35lb at $38.19 each = $76.38

Total for Dumbbells: $306.66

Total money spent/Points Needed:  9,300

Plates:

(4) 2.5lb at $2.99 each = $11.96

(4) 5lb at $5.49 each = $21.96

(2) 10lb at $10.99 each = $21.98

(2) 25lb at $27.29 each = $54.58

(2) 45lb at $48.99 each = $97.98

Total for plates: $208.46

total money spent/points needed: 6,300

Kettlebells:

(1) 15lb at $29.99 each = $29.99

(1) 25lb at $44.99 each = $49.99

(1) 35lb at $79.99 each = $79.99

(1) 45lb at $89.99 each = $89.99

total for kettlebells: $249.96

total money spent/points needed: 7,500

Bars:

(1) Barbell at $79.99 each = $79.99

(1) Barbell Pad at $14.99 each = $14.99

(1) Curl bar at $62.99 each = $62.99

total for bars: $157.97

total money spent/points needed: 4,800

Mats:

(2) Yoga mats at $21.99 each = $43.98

total for mats: $43.98

total money spent/points needed: 1500

Stability Balls(sizes vary on your height):

(1) 55′ inch ball at $24.99 each = $24.99

total for stability balls: $24.99

total money spent/points needed: 650

Equipment:

(1) Bench at $179.99 each = $179.99

total for equipment: $179.99

total money spent/points needed: 5400

 

Total Cost: $0

Total Savings: $1,172.01

Total points: 35,450

Total Spent on Credit Card: $35,450

This would be about the equivalent of you putting a car your credit card. However since your credit line may vary from $1,000 to $8,000 or more, you can see how it could take you a while to get all of this equipment. Even if you put $5,000 on your card per year for groceries and gas you could get this home gym in about 6 years. Getting it in intervals has its pros in the sense that you will get re-motivated every time you get a new piece to your gym.

 

Reasons to start a Home Gym

1. Saving Money

In the long run you will save an enormous amount of  money by buying your own equipment. In the beginning it may seem like a lot to invest but that will turn into long term savings of monthly and/or yearly fees that you won’t have spent on gym memberships since you were smart and invested in your own gym! You will also save money by not having to drive to the gym, hidden gym, joining fees, and cancellation fees. Your whole family can enjoy your home gym which cuts down individual gym fees or family gym plan fees!

2. 24/7 Availability

Whether your a morning person, midday, or night exerciser you’ll never have an excuse to miss a workout, even if it’s for 10-15 minutes. Your more likely to workout when there is bad weather because you will not have to drive in the rain or snow.

3. Doesn’t have to take up a lot of space!

Starting a gym in your house does not have to take up a lot of space if you do not want it to. I was excited to find this weight rack that has three levels for storage of dumbbells, kettle-bells, weight plates and even medicine balls because it stored so much in such little space. Its perfect for small apartments and can fit into any bedroom.

4. Easy to afford / Great Investment!

Biggest tip for people who say they don’t have the money: BUY PIECE BY PIECE
I have been buying weights piece by piece, so there has been no excuse for me that it is too expensive when I buy as I can. It’s great if you can buy everything all at once and save money that way, but I find it easier for me to by piece by piece. Its motivating as well to keep getting a new piece of equipment from time to time to keep my exercises new and interesting. Some things that I have put into my gym space that are not pictured : fan, mirrors (I got these off of Craigslist for free), and resistant bands. Another way to afford a home gym is to put all the money you were going to spend on a gym membership towards equipment!

5. Health Lifestyle!

Exercise helps you fight off a ton of diseases such as diabetes, heart disease, obesity, and the list goes on. Having a healthy lifestyle will help you save money on hospital bills and prescriptions from small cold antibiotics to more serious medicines. Exercise delivers endorphins to your brain and boosts your mood helping with depression and anxiety. Along with these benefits it helps you sleep better and gives you more energy.
Dumbbells
 Kettle-bells 10lb Kettlebell // 15lb Kettlebell//20lb Kettlebell//25lb Kettlebell//35lb Kettlebell//45lb Kettlebell//55lb Kettlebell
Weighted Plates

Gym Check off list:

1. Dumbbells 5lb to 45lb
2. Plates 2.5lb to 45lb
3. Kettlebells 15lb ,25lb ,35lb 45lb
4. Stability Ball
5. Yoga Mats
6. Curl Barbell
7. Bench
8. Steps
9. Mirrors
10. Resistant bands
How to start a Home Gym
 Weights Storage Rack//Stability Ball //Purple Yoga Mat
Leave in the comments below about what is your favorite equipment to use at home!

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