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!

Click here to Subscribe to Mailing List

Toned Arms in one month : 5 lb Dumbbell Circuit 

5lb Dumbbell Arm Circut

This circuit uses a 5lb dumbbell to lean and help create toned arms. You will go through the exercises from top to bottom of the list above completing 5 sets and doing 12 repetitions of each movement. Do this exercise three times a week. Outfit details linked at the bottom of the post.

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 5lb dumbbell? Grab the sleek design of the ones I have from Dicks Sporting Goods. 

Toned Arms 5lb Dumbbell Circuit

Black and Gold Nike Outfit

Right Angle Curls

Start in a standing position with feet shoulder width apart. With your arms extended in front of you hold your 5lb dumbbells and then bend your elbows to a 90 degree angle.  Take a 30 second rest and return to the start position. Poceed to do this for 12 reps before moving on to the next exercise.

Right Arm Curls for Toned Arms

In-and-Outs

Start in a standing position feet shoulder width apart. Pick up your dumbbells and level your elbows with your shoulders. Make sure that you don’t allow your elbows to lower or raise from this position. Start by bringing your dumbbell in forwards your chest and then release back out to the starting position. These are very challenging and are one of my favorite arm exercise!  Take a 30 second rest and repeat for 12 reps before moving on to the next exercise.

In-and-Out Dumbbell Toned Arms Workout

Front Lateral Raise

Start in a standing position with your feet shoulder width apart. Pick up your dumbbells and hold them in front of your legs. Raise both arms and bring your dumbbells to align with your shoulders. Lower your dumbbells back to the starting position.  Take a 30 second rest and repeat this for 12 reps before moving on to the next exercise.

Front Lateral Raise for Toned Arms

Side Lateral Raise

Start in a standing position with your feet shoulder width apart. Pick up your dumbbells and hold them to the side of your legs. Raise both arms and bring your dumbbells to align with your shoulders. Lower your dumbbells back to the starting position.  Take a 30 second rest and repeat this for 12 reps before moving on to the next exercise.

Side Lateral Raise for Toned Arms

Arm Circles

Start in a standing position with your feet shoulder width apart. Pick up your dumbbells and hold them to the side of your legs. Raise both arms and bring your dumbbells to align with your shoulders. Keep your dumbbells in this position while you start to make a circular motion. You can alternate going clockwise and counterclockwise. Take a 30 second rest and repeat this for 12 reps before moving on to the first exercise to complete 5 sets.

Arm Circles for Toned Arms

 

Outfit details

Black and Gold Nike Outfit

Training tights // or Training shorts// Training top // 5lb Dumbbell

Please leave comments below on how you liked this Toned Arms 5lb Dumbbell Circuit!

Click here to Subscribe to Mailing List