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5 Minute Fat Burning Workout #12 - Shoulders & Back
September 19, 2014 | 
Zuzka
Equipment for this workout:
Select Warm up & Cool Down
Low Impact Warm Up
5 minute Dynamic Warm Up Routine
27 Squats Warm Up
Cool Down & Stretching for Busy Days
15 Minutes Cool down & Stretching
Cool Down & Stretching | Front Splits
16 Minute Upper Body Stretching Routine
MOB Therapy #1
MOB Therapy #2
MOB Therapy #3
MOB Therapy #4
MOB Therapy #5
MOB Therapy #6
MOB Therapy #7
Workout Routine
Choppy Videos?
Click and select one of the lower qualities like 360p or 540p.
Hi guys,
This workout brings you a new creative way of doing pull ups if you don’t own a pull up bar. Most of us don’t have the option to install a pull up bar in our homes, because it requires drilling holes into your doorway and not everyone wants to decorate their home with a gym equipment. Sure you can buy the Perfect Pull Up bar which just hooks into your doorway and works off of pressure that you create by grabbing on to the handles and pulling yourself up, however that also requires the perfect doorway. Just to let you know, I fell once using the Perfect Pull Up. It wasn’t a bad fall, but it did hurt my butt and it did scare me. I don’t have the best door way for the removable pull up bar, so Jesse ended up installing one that’s permanent in the doorway of our bathroom. I’m also someone that had a punching bag hanging off of the ceiling in the middle of my living room. That was almost 10 years ago when I lived in Prague, but I’m still weird that way. The good news is that you can work on your pulling strength and your back muscles, without having to modify your home, and in ways that are non-traditional but still very effective. Watch the workout video and give it a try yourself!
Workout Breakdown:
10 reps of Horizontal Pull Ups
5 reps of Shoulder Press with Kettlebell -Left arm
5 reps of Shoulder Press with Kettlebell – Right arm
15 Kettlebell Swings
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5 minute AMRAP – As many reps as possible. Just go through the circuit as many times as you can to complete the largest amount of reps within the 5 minutes.
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Equipment:
* 2 sturdy chairs that are high enough to allow you for a full range of motion
* A broomstick, a vacuum cleaner pole or any strong wooden or metal pole that will hold your weight.
* Exercise mat
* One Kettlebell 18 – 26lbs you can purchase your Kettlebell Here.
women beginners: 18 – 20lbs
strong women: 26lbs
men average strength: 35lbs
strong men: 44lbs
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Have fun and let me know your score!
Z.
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Private Member |
Love this! Thanx Z
Private Member |
I have a pull up bar at home, but I love the alternative for those that don’t have it, very creative with the “no excuses” mindset. 🙂
I turned this workout into a 12 minute interval workout, loved it!
Private Member |
caseyville, illinois
This was perfect to do after Body Crush#9 as it completed the Upper body focus.
Private Member |
viña del mar, chile
I like this workout, I did 4 full rounds today January 26 🙂
Private Member |
I liked this one. 3 rounds. Nice arm workout.
Private Member |
viña del mar, chile
Summer Shred # 1X ( second time)
5 minutes wo # 12 with 4 full rounds + # 1, last time was only 4 full rounds
5 mi utes wo # 11
5 minutes # 32 Abs obly once
🙂
Private Member |
curitiba, parana, brazil
Hi…this one is done! It was on my pending list so I felt like doing it today! See you, take care. 🙂
Private Member |
warsaw, poland
No Progress Tracker in this one
Private Member |
caseyville, illinois
Doing this one as part of pull up practice with band and i love to work shoulders. I will do cardio hiit today since i worked Glutes, legs and upper body this week with cardio shreds, lifted butt and black diamonds.
Private Member |
caseyville, illinois
Did this before abs inferno #7