Min
12 Min Back Beautifier
Equipment: Dumbbells
Holy burn… this is one of the best back and shoulder workouts to bring that sexy back. The format Tatiana guides is simple – 5 different exercises, 3 rounds. Grab your weights and let’s beautify that back!
- Class Type: Body Sculpt
- Trainer: Tatiana
- Date: October 7, 2021
- Length: 13:38
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
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Big Bells & Bodyweight
Grab some heavy dumbbells and your bodyweight (the best fitness equipment of all) for this killer strength workout with a big twist. First you’ll activate your muscles with a big bell move, then you’ll replicate that muscle group activation with a body-weight only move (think deadlift followed by glute bridges to tone that tush!). The set pairings alternate between upper and lower body for an all over carve. Let’s ring that bell and get some gains!
This workout does not include a cool-down, but we have some great options here!
Strength Training Pull Workout
Pull ahead of the well-toned crowd in this amazing 20 minute on-line pull workout, focusing entirely on strength-training PULL exercises – those where the muscles contract when weight is being pulled towards your body. Using heavy dumbbells and an optional resistance band (bonus: if you’ve got a pull-up bar, you’ll get to use it. Woot woot!), you’ll get lots of work on the back, biceps, shoulders, and legs (and even some pull exercises for abs), with the rest of those beautiful, toned muscles gettin’ some love as well. And the last set has a surprise included. Git it done!
*Don’t forget to warm up! See below for warm-up options*
Warm-Up Option #1
Cat’s 12 Minute Warm Up Spin: https://www.studiosweatondemand.com/classes/30-minute-spin-classes/12-minute-warm-spin-best-online-spin-classes/
Warm-Up Option #2
20 Jumping jacks
20 Bodyweight Squats
20 Alternating forward lunges
20 arm circles- 10 large / 10 small
Repeat 2-4 times
Warm-Up Option #3
Set a timer for 30 seconds for 10 rounds
1. Jog in Place
2. Butt kickers
3. Squats
4. Mountain climbers
5. Push ups
Repeat twice for a total of 5 mins
*Don’t forget to stretch!*
Check out Miriam’s 10 Minute Back and Upper-Body Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/10-minute-back-upper-body-stretch/
Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/
HIIT & Stretch (30 HIIT/15 Stretch)
Crank up the heat for this Dumbbell HIIT Workout! Expect to build strength, but also increase your muscular endurance as you increase the intensity. After you work your whole body, you’ll enjoy a full 15 minutes of deep stretching to increase mobility and help those muscles recover more quickly. HIIT play and let’s go!
30 Min Legs & Glutes
Get ready to not be able to walk tomorrow! Totally kidding, but, seriously… Ha! This is one challenging 20 minute killer leg workout, I’m not gonna lie. Take note, that this workout is not full body, it’s all lower body! We had several of you request this… so here it is!
Variations of different lunges and squats keep those legs guessing. We hit them from every angle to ensure all the muscles, big and small, get tightened and toned. Oh, and to give the legs a little recovery time, we pepper in some ab flattening core work too. Enjoy!
*Don’t forget to stretch!*
Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/
Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/
