Quick Back and Biceps Workout

It’s easy to get swept up in the laziness that vacations seem to entitle us to. And even though a few days off from exercise won’t throw your body into physical mayhem, laziness is just not healthy for your mental game. Who can enjoy a beach-side margarita to it’s fullest if they don’t feel like they’ve earned it a bit?

Can I read for hours in the sun, only getting up to cool off in the water? YEP. But I have to sweat first. Can I take it easy and let the weather, my mood and what’s on hand dictate how hard I work out? Fo’ sure. But I have to do something.

I just got home from the lake and the first real vacation I’ve had all summer. It was beautiful, warm and serene. I didn’t want to waste too much time in the gym but I know myself – I’m more inspired to workout if I head off property.

Enter: the week-to-week gym membership for $29 up town. I loved this gym. Small but packed with everything I need to get in a great workout. I also love that working out in a new environment helps me to experiment with different exercises, techniques and equipment.

This workout was demanding, but energizing. I encourage you to have your playlist and mindset ready to go before stepping in the door!

Bent Over Rows and Romanian Deadlifts

Bent over rows and deadlifts are movements that utilize more than just your back muscles. Big movements like these two are good to perform at the beginning of your workout – when you are full of energy and focus. Start yourself out with lighter weights and as your muscles warm up, don’t be afraid to add weight onto that barbell! For my girls who are looking at these movements and are beginnings, start with light weight dumbbells.

Single Arm Standing Cable Rows

I love this variation of the row because it forces you to stabilizes from your core which, let’s face it, seated rows don’t do. Keep the cable handle at belly button height. Face the cable machine, bend your knees slightly and pull from your lat to initiate the movement. If you are uncomfortable standing for this movement you can perform a single arm seated row instead. You won’t get the core workout in but you will still be able to focus on pulling each side.

Finishers

Finishing my workouts with a high-rep, low weight movement like this is a must-do in almost all of my back workouts. It burns (for sure), but it’s an amazing way to walk away from a workout feeling like you gave it your all and knowing you exhausted those muscles. High reps (shoot for 20, at least), creates metabolic stress which forces the muscle to adapt and ultimately helps your to grow and progress.

Don’t forget to let me know if you complete this workout! Send me a pic on IG and tag me @juliahalefitness and let me know what you think.