Workout Wednesday: Back, Shoulders, & Glutes

Hey guys! Happy Wednesday!

I've been loving my upper body home workouts lately,especially when it's nice enough to do them outside! This was actually a workout I did Monday. It was 75 degrees and sunny out, so there was NO way I was going to go to the gym.

I've been taking it easy with upper body workouts, really just focusing on moving my body, not trying to set PRs or lift any crazy weights. I'm not following a plan, but just doing whatever I feel like doing from day to day. If I want to lift heavy, I will, if I don't, I'll just stay home and do a light workout. It's a good change of pace after following a program for a while. Sometimes it's just about moving your body and having fun!

This workout was focused on back and shoulders, with some abs and glutes at the end. Here's what it looked like:

1)Chinups 3x amap (but not to failure)
I actually did these on a tree branch in my front yard-it's the perfect pullup branch! I did 3 sets of 10.

Overhead standing dumbbell press: 4x10-12

Bentover dumbbell rows: 4x12
Since I only have 25 pound weights, I do these with a slightly pronated grip to make them a tad harder.

Bicep curl: 3x12-15
I did these with a 35lb kettlebell. It has a thick handle, so it's really good for working my grip. You could use dumbbells, cables or a an EZ bar.
Lateral raise: 3x15

Alternating kettlebell swings: 3x24(12/side)
Standing band abductions: 3x12-15/side
This was my first time doing these like this, and I really liked them!

Stir the pot plank: 3x30 seconds

5)Off-set farmer's walks: 4 x 45-50 seconds
For these I used a 45 pound weight plate and a 35 pound kettlebell. At the gym I usually go heavier than this, but this is all I had, so I just walked for a longer time. And trust me, if you do these correctly, you will feel them!

What have your workouts been looking like lately? Do you ever skip the gym and workout at home?


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