00:00Hey, welcome back, back, back, back, back, back, back.
00:05What's up, everybody? Welcome back to another video on Juice and Toya.
00:09Hey, welcome back.
00:09Today, we'll be taking you all through a 15-minute back and bicep strength workout.
00:14Let's get it.
00:15This is going to be a great workout if you're someone who's looking to build some strength in the upper body,
00:19specifically those pull muscles.
00:21And because this is only a 15-minute workout, it is a workout we recommend repeating
00:26if you really are looking to build some strength and give yourself more stimulus within those muscles.
00:31All you're going to need for this workout today is a pair of dumbbells, for reference.
00:35I'll be using anywhere between 5s and 15s.
00:38And I'll be using anywhere between 15 and 35-pound dumbbells.
00:41For the workout format, we're going to take you through eight total exercises,
00:44but we're going to split them up into two groups of four,
00:47and we're going to do those exercises for two sets each.
00:50We're going 40 seconds of work, 15 seconds of rest,
00:52and then in between those groups will give you a 30-second break to catch your breath.
00:56So I highly recommend for that first set, go nice and light to take it nice and easy.
01:00And then once you kind of fill out the exercises,
01:02you can kind of go a little bit heavier on that second set.
01:04So again, we do recommend repeating this workout to maximize your effort with the back and biceps here.
01:10Oh, yeah.
01:10And if you find that any of the exercises throughout are a little bit too difficult,
01:13we recommend going down on the weight and really focusing on that form.
01:17And if you find them a little bit too easy, like he said,
01:20go up on the weight and really challenge yourself with those exercises.
01:24All right.
01:24Now we'll take you out through a quick warm-up, and then we'll get right into the workout.
01:27That's good.
01:28That's good.
01:28That's good.
01:28That's good.
01:47That's good.
02:17That's good.
02:47That's good.
03:17That's good.
03:47That's good.
04:47A quick pro tip, this workout today does involve a lot of hinging at the hips, so if you struggle
05:01with lower back pain, you may want to follow the modification included with each exercise.
05:06All of the modifications will be done from the floor, just to make sure that your lower
05:10back is protected throughout the workout.
05:56We'll be back in the video.
06:02Hi.
06:03We'll be back in the video.
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