7-Day Back & Shoulders Challenge

This 7-Day Back & Shoulders Challenge will shape, tone, and define your muscles. Defined shoulders will make your waist look smaller, giving you a sexy hourglass figure and a slender, strong back, will make you look femininely athletic. After completing this challenge, you’ll find yourself constantly turning around and looking in the mirror to admire all of your hard work.

Just because this challenge is only 7 days long, does not mean that you should stop there! Work each muscle group 1 to 2 days a week to build and maintain the body of your dreams!

This challenge may revolve around shaping your back and shoulders, but it also includes two heart-pumping workouts that will melt the excess fat away and a yoga routine to work on your flexibility. Keep up the hard work and you’ll be lean and toned from head to toe! Let’s get started!

7-Day Back & Shoulders Challenge

Equipment Needed:  2-4 sets of dumbbells (3 lbs-15 lbs) / a yoga mat or towel / a chair, exercise ball, or bench / an interval timer / a jump rope (optional)

What to Do: Warm-up before each workout with 5-10 minutes of walking, jogging, or jumping rope. Complete the designated workout for each day. Be sure to watch all the videos before beginning each day’s workout to ensure that you use proper form.

DAY 1

Shoulder Workout: Complete 3 sets of 10 reps, resting for 30 seconds in-between each set.

1. Arnold Press
2. Shrugs
3. Side Lateral Raises
4. Front Raises

DAY 2

Back workout: Complete 3 sets of 10 reps, resting for 30 seconds in-between each set.

1. Bent-Over Row (Left)
2. Bent-Over Row (Right)
3. Reverse Fly
4. Dead-lift

DAY 3

Fat-Burning Workout: Perform the Indoor Fat-Burning Workout.

DAY 4

Active Rest Day: Perform the 10 Best Yoga Poses for Beginners.

DAY 5

Shoulder Workout: Complete 5 sets of 10 reps, resting for 30 seconds in-between each set.

1. Arnold Press
2. Shrugs
3. Side Lateral Raises
4. Front Raises

DAY 6

Fat-Burning Workout: Perform the Busy Woman’s Body Weight Workout.

DAY 7

Back workout: Complete 5 sets of 10 reps, resting for 30 seconds in-between each set.

1. Bent-Over Row (Left)
2. Bent-Over Row (Right)
3. Reverse Fly
4. Dead-lift

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Instructional Videos

Shoulders (Day 1 & 5)

Arnold Press

Shrugs

Side Lateral Raises

Front Raises

Back (Day 2 and 7)

Bent-Over Row

Reverse Fly

Deadlift

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We know you’ll love the way this challenge makes you feel if you give it a try! It’s only one week and the time is going to pass anyway… you might as well make it count! Try it out and let us know what you think in the comment section!

After the 7-day back & shoulders challenge, check out the Total Body Transformation Program. It’s great for all fitness levels and includes a step-by-step guide to help get you the body of your dreams!

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