The 7 Day Back and Shoulder Challenge offers something we all would love to have, a sculpted back and shoulders, minus the extra fat. Defined shoulders give the illusion of having a smaller waist and a developed back is beautiful, there’s no denying it. After doing this challenge you may find yourself turning around, looking in the mirror and admiring all your hard work. Keep going after this challenge, 1-2 days a week of working a particular muscle group will get you one awesome body. This challenge also includes fat burning workouts to help get rid of the extra back fat.
Having a strong back creates good posture and is the foundation for a strong core. Because most people spend the majority of their days sitting in a flexed position, looking down with a rounded back and shoulders folded forward, it is important to strengthen your [back and shoulders in] your workouts to counter the long-term effects of being sedentary for most of the day. In addition to having poor posture, you may also suffer from back pain, thanks to that permanently slouched position.
Working your upper body also just makes you seriously strong, in the gym and out. Whether you’re lifting heavy boxes, shoving a carry-on into an overhead bin, or just working on mastering a pull-up, strengthening the back and shoulder muscles will prepare you for any heavy-lifting activity life throws your way.
Here are some of the equipments that would be needed:
- 2-4 sets of dumbbells (3 lbs-15 lbs)
- a yoga mat, chair
- exercise ball or bench
- interval timer(Gymboss is a free app download) and
- water for hydration
Lets get started
- Start in high plank.
- Draw your right knee under your torso and into your chest, keeping the foot off the ground.
- Return your right foot to starting position.
- Repeat with your left leg. Keep switching legs as if you’re running in place.
- Start in a high plank.
- Walk your hands together so that your thumbs and forefingers form a triangle.
- Bend elbows to lower your torso toward the ground to do a complete push-up.
- If it’s too tough, lower your knees to the ground.
Forearm Side Plank
- Lie on your left side, your right foot stacked over your left foot.
- Using your left forearm, lift your upper body off the floor so your body is in one straight line. Your left elbow should be stacked below your left shoulder, your left forearm straight in front of your body. Raise your right arm toward the sky.
- Keep your core tight, and don’t let your hips drop.
- Repeat on the other side.
- Start in high plank with your feet hip-distance apart.
- Then, tap each hand to the opposite shoulder while engaging your core and glutes to keep the hips as still as possible.
- Lie face down with your arms out in front of you, legs straight behind you.
- Lift your arms, chest, and legs off the floor, keeping core and butt tight.
- Pause and then slowly lower everything back down.
- Start in high plank, each hand holding onto a dumbbell that is resting on the floor.
- Pull right elbow back, raising dumbbell toward chest, keeping right elbow close to torso. Keep your abs and butt tight to prevent hips from rocking.
- Lower weight and repeat on the opposite side.
Triceps Box Dips
- Sit on the ground with your legs in front and your back up against a box or step. Place your palms on the box or step behind you, fingers facing forward.
- Straighten your arms to lift your legs and butt off the ground, then bend your elbows to lower back down (without letting your butt touch the ground). Keep your heels on the ground, and make sure you keep your elbows directly behind your body during this exercise.