Back and Biceps AND Cardio -- you get it all in this 35-Minute Upper Body PULL WORKOUT At Home!

The perfect mix of STRENGTH AND CARDIO at home -- six pull day exercises paired with cardio Tabata intervals to build muscle and burn calories.

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💪 Once you knock this one out check out our popular Upper Body PUSH DAY Workout (Chest, Shoulders + Tricep)-- [ Ссылка ]

✨ The Workout: 35-Minute PULL WORKOUT AT HOME (Back + Biceps + Cardio) ✨

► EQUIPMENT: Medium-to-Heavy Set of Dumbbells. I toggled between 15-20 lb dumbbells.
👉 My oversized yoga mat is from Gorilla Mats (affiliate link): [ Ссылка ]
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
✔️ 3 Circuits – one circuit for back, one circuit for biceps, and one combo back and biceps circuit.
✔️ 2 Dumbbell Strength Exercises Per Muscle Group – 40 seconds of work, 20 seconds of rest, repeat x 3 sets.
✔️ 2 Cardio Tabata Exercises in Each Circuit – 20 seconds of work, 10 seconds of rest, repeat x 3 sets.

►Workout Outline:
1️⃣ CIRCUIT ONE: BACK
STRENGTH
1. Single Arm Row
2. Dumbbell Pullover
CARDIO TABATA
1. Lateral Hop + Burpee Row
2. Lateral Shuffle Over Dumbbells

2️⃣ CIRCUIT TWO: BICEPS
STRENGTH
1. Single, Single, Double Curls
2. 4 Hammer Curls + Isometric Bicep Hold and Pulse
CARDIO TABATA
1. Jab, Hook, Knee
2. Plank Jacks + Shoulder Taps

3️⃣ CIRCUIT THREE: BACK AND BICEPS
STRENGTH
1. 2 Reverse Grip Back Rows + 2 Bicep Curls
2. Single Arm Back Fly + Hammer Curl
CARDIO TABATA
1. ½ Burpee + Single Arm Back Row
2. Lateral Shuffles + Isometric Bicep Hold

►TIME STAMPS:
00:00​ Workout Introduction
00:50 Warm Up
04:57​ Circuit 1: BACK
15:25​ Circuit 2: BICEPS
25:20​ Circuit 3: BACK and BICEPS
34:58​ Cool Down + Stretch

❤️ Learn more about the benefits of a push/pull workout split in this post:
[ Ссылка ]

► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: [ Ссылка ]
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TRY MORE of My MOST POPULAR Push/Pull Workouts on YouTube:
► 35-Minute PULL Workout (Back + Biceps + Cardio) | SplitStrong 35 DAY 7 -- [ Ссылка ]
► 35-Minute PUSH Workout (Chest + Shoulders + Triceps + Cardio) | SplitStrong 35 DAY 2 -- [ Ссылка ]
► 30-Minute Upper Body PUSH Workout (Chest, Shoulders, Triceps + Cardio) -- [ Ссылка ]
► 25-Minute Prenatal Pull Workout -- [ Ссылка ]
► 25-Minute Prenatal Push Workout - [ Ссылка ]
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www.nourishmovelove.com
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