Name: Playbook - Sarah Herse - Summer Bodies: Grow Your Back & Biceps (quick home workout)
Uploaded: 2024-03-20T21:08:54.887Z
Duration: 30 min
Description: Summer Bodies: Grow Your Back & Biceps (quick home workout)

Shannon Aguirre

Lisa

This is a quick back & bicep workout from my Summer Bodies workout series that is designed to be done at home with minimal equipment.  
Make sure you're choosing weights that challenge you!

Warm-up x 3 sets
A1. Mountain climbers x 20 seconds
A2. Plank shoulder taps + plank twist x 30 seconds
A3. Banded seated rows (band around feet) x 30 seconds
A4. Hollow hold x 20 seconds (bend knees to modify)
*Rest 30 seconds
 
B. 4 Sets
B1. Dual dumbbell row x 10 reps with a 2 second pause at the top of each rep
B2. Banded bent over rows x 10 reps (sub with a lighter set of DB’s if you don’t have a band)
*Rest 30 seconds between sets (do not rest between movements)
 
C. 3 Sets
C1. Dumbbell or KB swings x 10 reps
C2. Single Dumbbell or KB bicep curls x 10 reps
*Rest 30 seconds between sets
 
D. 3 Sets:
D1. Cross body hammer curls
1 x 20 (10/arm)
1 x 16 (8/arm)
1 x 12 (6/arm)
1 x 8 (4/arm)
*Rest 30 seconds between sets
**With the short rest period, you may just want to stick with the same weights throughout, but if you can increase a little, go for it!
 
E. 10/10, 8/8, 6/6, 4/4, 2/2 reps of
E1. KB or DB hang clean
E2. KB or DB bent over row
*Perform 10 cleans + 10 rows on your right arm then repeat on left. Then do 8, 6, 4, 2.
*Only rest one arm while the other arm is working.

Warm-up x 3 sets
A1. Mountain climbers x 20 seconds
A2. Plank shoulder taps + plank twist x 30 seconds
A3. Banded seated rows (band around feet) x 30 seconds
A4. Hollow hold x 20 seconds (bend knees to modify)
*Rest 30 seconds

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

- Begin in a push up position
- Tap your shoulder with the opposite hand
- Straighten the right arm and press it into the floor. At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling. Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.

Plank Shoulder Taps + Plank Twist

- Sit on the floor and place a band around the middle of your feet
- Grab the band about halfway or more down (the part near your feet)
- Keeping a tall spine and engaged core pull the band towards you (should feel tension in the band during the movement)
- Keep elbows tucked near your side and really engage the back muscles

Banded seated rows (band around feet)

- Start lying on back with with your arms extended overhead on floor and legs straight
- At the same time, and with control, lift arms, head, shoulder blades, and legs off the floor.
- Hold in the position for set amount of time and focus on pulling the belly button towards the floor.

(bend knees to modify)

Hollow hold

Warm Up (Upper body 4)

B. 4 Sets
B1. Dual dumbbell row x 10 reps with a 2 second pause at the top of each rep
B2. Banded bent over rows x 10 reps (sub with a lighter set of DB’s if you don’t have a band)
*Rest 30 seconds between sets (do not rest between movements)

**2 second pause at top of each rep**

- Holding a dumbbell in each hand using a neutral (hammer) grip, stand with your feet shoulder-width apart.
- Keeping a natural curvature of your spine, flex your hips and knees until your torso is horizontal or close to horizontal.
- Allow the dumbbells to hang down by your sides, with your shoulders stretching downward.
- Keeping your elbows close to your body, exhale as you pull the dumbbells up to the sides of your waist and squeeze your back muscles.
- Inhale as you lower the dumbbells to the starting position, with your shoulders stretching downward.

Dual dumbbell rows

*Sub with lighter set of DB's if no band is available*

- Stand on the middle of the band, then grab the two ends of the band.
- Hinge forward at your hips while keeping your back straight. 
- Pull the bands towards you, making sure the hands stay at your sides. Drive with the elbow.

Banded bent over row

Circuit 1

C. 3 Sets
C1. Dumbbell or KB swings x 10 reps
C2. Single Dumbbell or KB bicep curls x 10 reps
*Rest 30 seconds between sets

- Stand with your feet shoulder-width apart, your toes pointed slightly outward, and hold a dumbbell with both hands.
- Squat and bring the dumbbell between your legs.
- Stand up and swing the dumbbell up to about chest height.
- Return to the squat position and repeat for the duration of the set.

Dumbbell swings

- Standing tall, hold a pair of kettlebells at your sides. 
- Without moving your upper arms, bend your elbows and curl the weights up toward your shoulders. 
- Pause, then return to the starting position.

Kettlebell Bicep Curls

Circuit 2

D. 3 Sets:
D1. Cross body hammer curls
1 x 20 (10/arm)
1 x 16 (8/arm)
1 x 12 (6/arm)
1 x 8 (4/arm)
*Rest 30 seconds between sets
**With the short rest period, you may just want to stick with the same weights throughout, but if you can increase a little, go for it!

- Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
- While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
- Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
- Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Cross body hammer curl

E. 10/10, 8/8, 6/6, 4/4, 2/2 reps of
E1. KB or DB hang clean
E2. KB or DB bent over row
*Perform 10 cleans + 10 rows on your right arm then repeat on left. Then do 8, 6, 4, 2.
*Only rest one arm while the other arm is working.

- Start with holding one kettlebell between legs and hinge forward by sending the hips back. Ensure the thumb is pointing backwards.
- Load the rear of the body by driving from the heels and extend the hips.
- Keep the kettlebell close as if facing a wall
- Snap the hips and don’t use the arm. Keep the abs tight and don’t lean backwards.
- Rotate the arm around the bell and not the other way around. The bell moves up and down in a vertical path.
- Engage the Lat muscle by squeezing the armpit at the top of the move.
- Keep it smooth and do not bang the topside of the arm. A faster turnover will prevent banging of the arm.

Kettlebell Hang Clean

- Take one step back into a lunge position. Keep a soft bend in your front leg with the knee in line with your ankle and back leg straight. Lean slightly forward, and rest your free hand on your front thigh. 
- Lower the dumbbell toward the floor until you have a full extension at the elbow. Maintain proper posture through your shoulders, hips, and lower back. Avoid rounding or arching the lumbar spine.
- Begin the upward motion of the dumbbell by first sliding your shoulder blade toward your spine and then lifting the weight up toward your torso by driving your elbow to the ceiling. Keep your elbow close to your body as it passes the ribs.
- Squeeze your shoulder blade in toward the center of back and then lower it back down to complete rep.
- Repeat on other side with other leg forward

Single arm dumbbell bent over row (no bench)

Circuit 3

Summer Bodies: Grow Your Back & Biceps (quick home workout)

Marina Wells

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Trying to get back into it. This was a killer. Thanks!

Mike Wambach

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Amazing! Workout! Thank you Sarah. 🙏🏻

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would love to see some modified moves within this workout. I loved how quick and simple it was!!!

Emily

That was a great workout for me. Your Spectacular.

Dannielle

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Filipe

This amazing! It’s not easy but when I see you Sarah you give me energy and motivation! ❤️

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Wow! Definitely a summer body right there. 😂😂😂

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GREAT!!! By the 3rd round, i needed a little more than 60sec rest before the next round! Lol. But, i loved it. Used 2 25lbs DBs and did 500 reps of JR as warm up. The plan was to do a 500rep JR funisher but i COULDN’T do it after completing the rounds! Had nothing else to give…lol

Summer Bodies: Grow Your Back & Biceps (quick home workout)

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