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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Powerful Leg and Glutes 25lb Kettlebell Workout Circuit

Legs and Glutes Kettlebell Circut

 Powerful Leg and Glutes 25lb Kettlebell Workout Circuit

This circuit includes a 25lb kettlebell workout for leg and glute muscles. You will go through the exercises from top to bottom of the list above completing 5 sets and doing 12 repetitions of each movement. Outfit details linked at the bottom of the post.
Note: This post contains affiliate links. This means that I may receive a
all 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!

Quick tips before you start!!


Goblet Squat


Start with feet shoulder width apart and toes pointed 45 degree angle out. Hole the kettlebell in front of you with your elbows bent at a 90 degree angle. Breathe in while you squat down making sure that your knees do not pass your toes and step out with your foot about 8 inches. Act as you are sitting down into a chair. Put your weight into your heels. Make sure that your back is as straight up as you can position it. Breathe out as you raise back to the starting position. Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise. 

Goblet Squat

Pile Squat

Stat with your feet past your shoulders width apart and pointed out 80 degree angle. Hold the kettlebell in front of you with your elbows bent at a 90 degree angle. Breathe in as you squat down as far as you can ( you will not be able to go as low as the goblet squat). Make sure your knees do not pass your toes. Breathe as you return to the starting position. Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise. 

Pile Squat

Hip Bridge

Start off by laying on the floor with your knees bent and your toes pointing straight. Put the kettlebell on your waist where it is comfortable for you. Breathe in while you raise your hips until your back is in a straight line and squeeze your glutes. Keep your feet shoulder width apart. Lower your hips to the starting position.  Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise. 

Hip Bridge

Single Leg Deadlift

Start in a standing position with kettlebell in your hand laying against your thy. Your opposite arm should be straight out to your side to help give you balance. Breath in and start slowly lowering your kettlebell to the ground as your opposite leg raises straight behind you. Keep your arm straight to your side for balance as you slowly lower yourself down. Lower yourself down until your kettlebell is almost touching the ground and then slowly raise yourself to the starting position. Switch the kettlebell to your other hand.  Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise.

Single-Leg Deadlift

Lunge

Start with your feet shoulder with apart and your toes pointed forward. Hold the kettlebell in front of your with your elbows bent at your side. Breathe in and take a step forward and bend your back knee so that it is almost touching the floor. Do not allow your front knee to pass your toes. Hold this position for 3-4 seconds then breathe out and return to the beginning position.  Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise.

Lunge

Outfit details:
Leave comments below and let me know how you liked and didn’t like about this circuit!! 
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