FIERCE Back & Shoulder Pump Workout – Chontel Duncan

SWEAT Challenge: Back & Shoulder Pump Workout

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SWEAT Challenge: Back & Shoulder Pump Workout
Back And Shoulders Workout

If you’re like me and have been travelling during the holidays, getting back into your regular fitness routine — or starting a new one — can be tough. When you’re on holidays, it’s easy to break healthy habits because well, you’re on holidays and who doesn’t love gelato on a hot summer’s day? 

Finding the motivation to get started again in the new year is hard, but if you’re already thinking about it — you’re halfway there! You have the opportunity to live your BEST life and there is no better time to start than right now.

My brand new six-week Challenge in the SWEAT app can help you to break through those barriers of beginning and turn your thoughts into actions!

Be FIERCE in 2020 with my SWEAT Challenge

My 2020 SWEAT Challenge has six weeks of workouts that range from 20-40 minutes in length, with a unique back and shoulders session each week. The Challenge uses the same training styles as my regular FIERCE program, with both strength and high-intensity workouts, as well as recovery and cardio.

You can improve your fitness, decrease body fat, and increase lean muscle all at the same time by hitting your goals each week. I’ve included an optional weekly Back and Shoulder Pump so that you can also focus on increasing your upper body strength. There are so many reasons why it’s important to have a strong back, but especially for your posture if you do a lot of sitting.

There are two program streams to choose from when you “Join the Challenge” in the SWEAT app. “Starting Out” is for those who are new to FIERCE and are returning from some time off. In Starting Out, you’ll do Full Body and Lower Body workouts. “Challenge Me” is for you if you are currently up to or past Week 6 of FIERCE already.

My FIERCE program is gym-based, but I’ll be sharing some alternatives with you on my Instagram so that you can complete the Challenge workouts at home too!

Try this FIERCE Back & Shoulder Pump workout

This Back and Shoulder Pump is from Week 1 of “Starting Out”, so even if you haven't tried strength or high-intensity training you can do it! 

Before you get started, grab your headphones, drink bottle, and make sure your gym has the following pieces of equipment available:

  • Lat pulldown machine
  • Dumbbells
  • Barbell
  • Resistance Band

It’s important to include a warm up before any workout to get your blood pumping and muscles warm in the areas you are about to train. Once you’ve warmed up, get ready for this sweaty upper body session that will elevate your heart rate!

Superset 2 Exercises / 3 Laps

1. Lat Pulldown


2. Shoulder Raise


Circuit 4 Exercises / 4 Laps

1. Bent-Over Row


2. Shoulder Press


3. Band Pull-Aparts


4. Deadbug

16 REPS 8 Per Side

To kick off the workout, you’ll activate your upper body muscles and feel the burn by completing a superset with two exercises, one after the other.

Next you’ll complete circuit training. This training style has so many benefits, like improving cardiovascular and muscular endurance. This workout includes strength-based exercises so that you can push yourself more in a short workout. 

Always finish off your workout with a good stretch, focusing on those areas you’ve just trained. I use foam rolling and stretching as part of my cool down after every FIERCE session!

Find your drive with FIERCE in 2020

I want you to know that you can fall in love with fitness like I have, and make it part of your everyday life. Find a style that you enjoy and the mental, physical and spiritual benefits should follow! 

If you’re eager to make positive changes to your lifestyle in the new year — and experience the amazing benefits that upper body strength can have, both in your workouts and in your day-to-day life — join me and millions of women from around the world in the six-week SWEAT Challenge, starting January 13.  

You’ll have me there to guide you every day, and don’t forget to follow me on my social media for daily motivation! I’m so grateful to be able to complete FIERCE with you all, so let’s come together and show up for ourselves in 2020!

Are you ready to strengthen your back in 2020? Let me know how you went with this back and shoulders workout below!

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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