I am so glad everyone is enjoying my workout Wednesday exercises! Two weeks ago I shared the full body so this week I thought I’d share the exercises I do targeting my back, shoulders, and arms. I usually do this group of exercises once a week. As always, please check with your doctor before beginning any exercise program.

I try to work out first thing in the morning before my brain is fully functioning. By doing so, I can’t talk myself out of it. If I try to workout later in the day, it seems like I can find a million reasons why I can’t so getting it over first thing in the morning gets me energized for the day and I feel like I’ve accomplished something even before stepping into the shower. Win! Additionally, some studies have shown that fasted weight training burns almost 20% more fat than doing so after eating so I’m hoping to get some additional benefit there. There are differing schools of thought on this one though, so I wouldn’t work out fasted solely for this reason..

Over time, I’ve purchased different dumbbells, a kettlebell, and bands and I use all of them for my back, shoulder, and arms day. If you don’t have these, don’t worry - you can still get in a great workout at home without these. Instead of dumbbells use canned goods or filled water bottles. If you don’t have a band, use a towel (honestly I think a towel might work even better), and a gallon milk container in place of a kettlebell. Don’t invest in equipment until you’ve made working out a routine. Otherwise, you’ll end up with a room full of equipment collecting dust and nobody wants that, right?!

For my back, shoulder, and arm exercises, I do three sets of 15 for each exercise (four sets if I’m feeling good). This should take about 40 minutes in total.

Bent-Over Row

1. Stand with a shoulder-width stance.

2. Grab the dumbbells with your palms facing each other.

3. Bending your knees slightly, and your core tight, bend over at the waist keeping your lower back tight.

4. Bending over until your upper body is at a 45-degree bend or lower, pull the dumbbells up towards your lower chest, on the side.

5. Keep your elbows as close to your sides as possible.

6. At the top of the movement, you should feel like you are pinching your shoulder blades towards each other.

7. Pause, and return the dumbbells to your starting position.

Bent-Over Reverse Fly

1. Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor.

2. Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent.

3. Keeping your back flat and your torso sill, raise your arms straight out to your sides until they’re in line with your body. Don't change the bend in your elbows. 

4. Pause, then slowly return to the starting position.

Push-Ups

1. Get down on all fours, placing your hands slightly wider than your shoulders.

2. Straighten your arms and legs.

3. Lower your body until your chest nearly touches the floor.

4. Pause, then push yourself back up.

5. Repeat.

Upright Row

1. Stand with legs at a comfortable distance apart—shoulder-width is about right.

2. Grasp a barbell or dumbbells and allow it to hang in front of you at the length of your arms. Your palms should be facing your body.

3. Standing up straight, adjust your grip so that your hands are about in line with the thighs. Shoulder-width apart (no closer) is recommended for wrist and shoulder safety.

4. Breathe in and brace the abdominals, keep the back straight, chest up, and eyes focused forward.

5. Lift the barbell straight up toward the chin, leading with the elbows and keeping the bar close to the body. Breathe out during the effort. Your arms should go no higher than parallel with the shoulders. Slightly less is OK.

6. Pause at the top of the lift.

7. Return the barbell back to the starting position, breathing in as you lower it. 

8. Repeat.

Lateral Raise

1. Stand or sit with a dumbbell in each hand at your sides.

2. Keep your back straight, brace your core, and then slowly lift the weights out to the side until your arms are parallel with the floor, with the elbow slightly bent.

3. Repeat.

Front Raise

1. Stand with feet about shoulder-width apart. ...

2. Hold the dumbbells across the thighs horizontally, palms facing back toward the thighs. ...

3. Brace the abdominal muscles.

4. Lift the weights upward, inhaling, with arms out in front and palms facing down.

5. Repeat.

Banded Pull Aparts

1. Stand up straight and hold an exercise band out in front of you at around chest height.

2. Your hands should be shoulder-width apart.

3. Pull the band apart, squeezing your shoulder blades together.

4. Return to the starting position.

5. Repeat.

Shoulder Press

1. Sit on an upright bench holding a dumbbell in each hand at shoulder height with your palms facing away from you. You may also do this standing instead of sitting.

2. Keep your chest up and your core braced, and look straight forward throughout the move. 

3. Press the weights directly upwards until your arms are straight and the weights touch above your head.

4. Repeat.

Tricep Kickback

1. Hold a dumbbell in each hand with your palms facing in toward each other, keeping your knees bent slightly.

2. Engage your core and maintain a straight spine as you hinge forward at the waist, bringing your torso almost parallel to the floor.

3. Keep your upper arms close to your body and your head in line with your spine, tucking your chin in slightly.

4. On an exhale, engage your triceps by straightening your elbows.

5. Hold your upper arms still, only moving your forearms during this movement.

6. Pause here, then inhale to return the weights to the starting position.

7. Repeat.

Renegade Row

1. Grab a pair of light dumbbells or kettlebells – err on the side of caution with the weight the first time you try the renegade row.

2. Get into a push-up position with a dumbbell in each hand.

3. Brace your body, then raise one of the dumbbells, supporting yourself on the other arm.

4. Repeat.

Overhead Tricep Extension

1. Start standing with your feet shoulder-width apart and dumbbells held in front of you.

2. Raise the dumbbells above your head until your arms are stretched out straight.

3. Slowly lower the weights back behind your head, being careful not to flare your elbows out too much.

4. Once your forearms move beyond parallel to the floor bring the weight back up to the starting position.

5. Your upper arms should remain in place throughout the movement.

6. Repeat.