AT HOME WORKOUT: Back, Biceps, and Shoulders AND New Nutrition Tips?

Hello Everyone!! Today is Thursday, yay! So today I have my VERY FIRST HANNAH’S HOME FITNESS WORKOUT for y’all!!!! I am so excited to share this workout with you, I just finished this workout and I loved it!

Also, I am going to share with you some less heard of nutrition tips:) My volleyball coach, DeeDee, was evaluating my diet for the past week and shared some awesome information on how to tweak my diet!

But first, the WORKOUT:

Warm up: jump squats, shoulder mobility

Workout: 

Superset One▶️ Arnold press (10 reps) 

to Hammer curls (10 reps) 

(FOUR SETS)

Superset Two▶️ 4 way Shoulder raise complex to Bicep curl (20 reps)

(THREE SETS)

Superset Three▶️ Body weight row (10-15 reps) to Upright row (10 reps) 

(THREE SETS)

Superset Four▶️ Resistance Band standing reverse flies (10-15 reps) 

to RB Single arm face pulls (10-15 reps)

(FOUR SETS)

Finisher Lat work:

    RB lat pull downs and Rows (10-15 reps)

This workout took me 40 minutes to complete!!

I want to explain Superset Two because I made up the first exercise, and want to explain the whole superset. I love the 4 way Shouldee raise complex because it hits almost all the different grips of shoulder raises. Here are the four movements, along with how many reps for each: 

Front raise (overhand grip) 10 REPS

Lateral Raise (overhand grip) 10 REPS

Front raise (neutral grip) 5 REPS

Front raise (underhand grip) 5 REPS

I use 5 pound weights in each hand, and combine the first two exercises and then go straight into the second pair of exercises. I hope to upload a video clip of this so you can see the exercise in its entirety. 

For the 20 bicep curls after, I used the 5 pounds. The first set I performed regular curls, second I did wide curls, and third I did narrow curls- this is so I would work my biceps from different angles. 

And that’s all for the workout!! I recommend trhing this out- my shoulders are exhausted right now 😉 And remember I did this all from home! All I used were 5 pound weights, 15 pound weights, and resistance bands! Also for the inverted rows, you can use lots of different equipment like a chair, bench, or in my case, a barbell on a rack. 

And now for the Nutriton Tips!

Like I said, these are all from Deedee, and I am going to do my best to incorporate these!! Check them out: 

I recommend starting with just one or a couple small changes, and gradually increase- this is really the only way to create lasting habits.

That's all for now, have a lovely day!!
~Hannah