30-Minute Arm MetCon (100 Back Rows)

DAY 7 of our New Year Workout Challenge: 30-Minute Arm MetCon (Back Rows)

This arm workout targets the upper body with an emphasis on the back.

💪 You'll be challenged to complete 100 Back Rows throughout this workout.

► This is DAY 7 of our New Year Workout Challenge: MetCon 100! Find all of our MetCon 100 Workouts in this playlist:
🚨SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe

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

✨THE WORKOUT: 30-Minute Arm Workout MetCon (Back Rows)✨

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

► INSTRUCTIONS:
It looks like this:
✔️ 3 Circuits (2 arm exercises per circuit)
✔️ Timed Intervals (30 seconds work per exercise, 15 seconds rest)
✔️ Repeat Each Circuit x3 Sets
✔️ Perform 10 Rows After Each Set For a Total of 100 Rows

►Workout Outline:
1️⃣ TRISET ONE:
1. Base: Around the World Shoulder Raises
2. Build: Hammer Curl + Neutral Press
🔥10 Back Rows

2️⃣ TRISET TWO:
1. Base: Narrow Press + Skull Crusher
2. Build: Push Up (Plyo Push Up for last 10 seconds)
🔥10 Back Rows

3️⃣ TRISET THREE:
1. Base: Bird Dog Row
2. Build: Woman Maker
🔥10 Back Rows

🔥FINAL SET: 10 Back Rows

►TIME STAMPS:
00:00 Workout Introduction
01:40 Warm Up
06:20 Circuit One
12:55 Circuit Two
19:55 Circuit Three
27:00 Bonus
27:50 Cool Down + Stretch

► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK​

❤️ Find This Workout on NML: https://www.nourishmovelove.com/metco...
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👖 LINDSEY 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 Tank Top -- https://creatoriq.cc/47lOtRq
► lululemon Wunder Train Leggings -- https://creatoriq.cc/3BUu3CE

👖 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 Tank Top -- https://creatoriq.cc/47lOtRq
► lululemon Wunder Train Leggings -- https://creatoriq.cc/3BUu3CE
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👉🏼 DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/metco...

WEEK 1:
▪️Day 1: Full Body (Squat Thrusters) —    • 30-Minute Full Body MetCon (100 Thrus...  
▪️DAY 2: Upper Body (Push Ups) —    • 30-Minute Upper Body MetCon (100 Push...  
▪️DAY 3: Lower Body (Squats) —    • 30-Minute Lower Body MetCon (100 Squats)  
▪️DAY 4: Abs + Cardio (Burpees) —    • 30-Minute Abs + Cardio MetCon (100 Bu...  
▪️DAY 5: Full Body (Swings) —    • 30-Minute Full Body MetCon (200 Kettl...  

WEEK 2:
▪️DAY 6: Full Body (Snatches) —    • 30-Minute Full Body + Abs MetCon (100...  
▪️DAY 7: Arms (Back Rows) — 📍You are here!
▪️DAY 8: Legs (Lunges) —    • 30-Minute Leg MetCon (100 Lunges)  
▪️DAY 9: Core + Cardio (Crunches) —    • 30-Minute Abs + Cardio MetCon (100 Bi...  
▪️DAY 10: Metabolic Conditioning —    • 30-Minute Metabolic Conditioning (Int...  
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►🤰Is this workout Pregnancy-Friendly? Follow the workout modifier and slow down moves as needed. Add an incline to push ups by placing your hands on a chair or bench.
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#newyearworkoutchallenge #armworkout #upperbodyworkout