Caroline Girvan - FRAMEWORK 30 Min Back and Bicep Workout | EPIC Heat | Day 8

A 30 minute dumbbell workout to build strength in your back and biceps! Building a strong back has so many benefits including helping to lower risk of injury during training, improve function of the back muscles, can contribute towards reducing back and neck, improved posture particularly if training a lot of chest or sitting for a large portion of the day and can help towards improvements in performance such as endurance and sprinting. Training back also requires stability from the core therefore increasing core stability. Not to mention the involvement of the biceps and helping to create a balanced upper body to lower ratio. For this workout you will need a pair of dumbbells, your mat and optional is a chair to lean against lightly for rows. Another option is your yoga block/thick book but it is not necessary. I will be using it instead of placing one hand on stationary dumbbell during renegade rows to shoe how you can make the movement more comfortable for you if you experience discomfort. The dumbbells I am using are 17.5kg each, however I will use 8kg each for curls. The timer will be on for 30 seconds of work however with the pull overs it will be one minute duration. There are combinations that involve performing the exercise on one side for 30 seconds, then switching to opposite side for the 30 seconds and so on. It will all be on screen of course throughout! DOUBLE BENT OVER ROW DOUBLE BENT OVER ROW ROW one side SWITCH SIDE SWITCH SIDE SWITCH SIDE ROW...