Summer Challenge Day 6: 30-Minute Full Body Superset Workout (Arm Focus)

DAY 6 of our Summer Workout Challenge: 30-Minute Full Body Superset Workout (Arm Focus)

We'll build total body functional strength, while focusing on increasing definition in the arms in this superset workout!

► This is DAY 6 of our Summer Workout Challenge: Build 30! Find all of our Build 30 Workouts in this playlist:    • Summer Workout Challenge (Build 30)  

💜 Become a member of Team NML (for exclusive workouts, community + accountability):    / nourishmovelove  

✨THE WORKOUT: 30-Minute Full Body Supersets (Arm Focus)✨

► EQUIPMENT: Medium-to-Heavy Dumbbells. We’re using 10-20 lb dumbbells.
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=...
*Discount Code: NMLTF5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5​​​
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
It looks like this:
✔️ Begin with Rep Challenge
✔️ 6 Superset Circuits (1 arm exercise and 1 full body exercise per circuit)
✔️Timed Intervals (30 seconds of work, 15 seconds rest; complete as many repetitions as you can in the timed interval)
✔️Repeat Each Superset x2 Sets
✔️3 Minute Burnout Ladder To Finish

►Workout Outline:
🔥30 Reps: Push Press

1️⃣ CIRCUIT ONE:
1️. Back Rows
2. L-Stance Squat + Single Arm Row

2️⃣ CIRCUIT TWO:
1. Flip Grip Bicep Curls
2. Lunge + Hammer Curl + Stand + Slow Eccentric Bicep Curl Lower

3️⃣ CIRCUIT THREE:
1. Alternating Tricep Kickbacks
2. 1/2 Overhead Tricep Hold + Calf Raises

4️⃣ CIRCUIT FOUR:
1. Lateral Raises
2. Snatch + Press

5️⃣ CIRCUIT FIVE:
1. Standing Chest Flys
2. Push Up + Deadlift

6️⃣ CIRCUIT SIX:
1. Rotational Chest Press
2. Single Arm Chest Press + Single Leg Glute Bridge + Overhead Pull

🔥3-Minute Ladder
Power: Press Jacks
Isometric Hold: Overhead Triceps

►TIME STAMPS:
00:00 Workout Introduction
01:05 Warm Up
06:15 30 Rep Big Move
07:40 Circuit 1
10:55 Circuit 2
14:10 Circuit 3
17:40 Circuit 4
21:00 Circuit 5
24:35 Circuit 6
28:30 Ladder Burnout
32:45 Cool Down + Stretch

❤️ Find This Workout on NML: https://www.nourishmovelove.com/arm-w...
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👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker -- https://www.anrdoezrs.net/click-10075...
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Tight -- https://creatoriq.cc/3BUu3CE
► lululemon Everlux Asymmetrical Tennis Tank Top -- https://creatoriq.cc/45YmEzB

👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Tight -- https://creatoriq.cc/3BUu3CE
► lululemon Align High-Neck Tank Top -- https://creatoriq.cc/3RRgvzd
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👉🏼 DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/build...

WEEK 1:
▪️Day 1: Full Body (Leg Focus) —    • Summer Challenge Day 1: 30-Minute Ful...  
▪️DAY 2: Chest + Triceps —    • Summer Challenge Day 2: 30-Minute Arm...  
▪️DAY 3: Core, Cardio + Mobility —    • Summer Challenge Day 3: 30-Minute Car...  
▪️DAY 4: Glutes + Hamstrings —    • Summer Challenge Day 4: 30-Minute Leg...  
▪️DAY 5: Full Body + Abs —    • Summer Challenge Day 5: 30-Minute Ful...  

WEEK 2:
▪️DAY 6: Full Body (Arm Focus) —📍You are here!
▪️DAY 7: Quads + Glutes —    • Summer Challenge Day 7: 30-Minute Qua...  
▪️DAY 8: Core Circuit —    • Summer Challenge Day 8: 30-Minute Cor...  
▪️DAY 9: Back + Shoulders —    • Summer Challenge Day 9: 30-Minute Arm...  
▪️DAY 10: Full Body —    • Summer Challenge Day 10: 30-Minute Fu...  
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