30-Minute Back Row Workout (MetCon, Day 7)

How To Do Dumbbell Back Rows

1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Grip a set of dumbbells, palms facing in towards each other.
2. Hinge forward at the hips until your body is in a straight line, neck in line with your spine, flat back, and belly button pulled back towards your spine. 
3. As you pull the weights back towards your hips in a rowing movement, squeeze your shoulder blades together. Stop when your elbows are in line with your hips.
4. With control, slowly lower the dumbbells back down to the starting position. Think up on a one-count, down slow and controlled on a two-count.

How To Do Around the World Shoulder Raises

1. Start with feet under hips, core engaged. Hold a dumbbell in each hand at your sides, palms facing outward (underhand grip or supine curl).
2. Keeping your arms as straight as possible, lift both dumbbells in wide arcs out to the side, slowly raising your arms until the dumbbells are straight overhead. Imagine you are drawing a large circle with your dumbbells.
3. Slowly and with control, reverse the motion, lowering your dumbbells to return to the starting position.

How To Do Hammer Curls and Neutral Shoulder Presses

1. Start with feet under hips, core engaged. Hold a dumbbell in each hand at your sides, palms facing in (neutral grip).
2. Keeping your elbows locked by your sides, squeeze your bicep muscle to curl the weights up to shoulder-height, performing a hammer curl.
3. Then, press both the weights straight overhead, locking out the elbows near your ears. Option to bend the knees an inch or two to help you press the dumbbell overhead.
4. Slowly and with control, reverse the movement, lowering the dumbbells first to your shoulders then uncurling them to your sides, returning to the starting position.

How To Do Narrow Presses and Skull Crushers

1. Lie flat on the ground or on a bench or stability ball; legs bent at 90 degrees.
2. Hold one dumbbell in each hand and extend your arms so the dumbbells are directly overhead (palms facing one another).
3. Slowly lower the dumbbells towards your chest, elbows grazing your rib cage.
4. Exhale, pressing the dumbbells straight up, wrists stacked over shoulders. This is a narrow chest press.
5. Then, bend at the elbows to slowly lower the dumbbells towards your head, dumbbells lowering towards your temples.
6. Squeeze through the back of your arm to straighten your elbows, wrists stacked over shoulders, completing the skull crusher.

How To Do Push Ups

1. Start in a standard high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart. Option to place your hands on weights if you have wrist pain.
2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
3. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides, keep elbows tight to the body).
4. Once at the bottom of your push up, exhale as you push back up into high plank position (top of your push up position).

Modification: Substitute incline push-ups by placing your hands on a chair or bench; or drop to your knees for modified push ups.

How To Do Bird Dog Back Rows

1. Find a quadruped position with your knees hip-width apart and hands firmly on the ground, about shoulder-width apart. Engage your core. Have one dumbbell on the ground in front of your left hand. Option to perform a bird dog row from a box or bench to increase core engagement and get greater range of motion.
2. Find a bird dog position by sending your opposite (right) leg back, floating it off the ground.
3. Perform a single arm row with your left arm, pulling the dumbbell back toward your left hip.

How To Do Woman Makers

1. Start in a high plank position, both hands on your dumbbells, shoulders stacked over wrists, core engaged.
2. Perform a push up by lowering your chest to the ground, letting your elbows fall back towards your hips, then exhale, pushing back up to starting position.
3. Then, perform a single arm plank row (or renegade row) on each side, pulling first your right elbow to right hip, then planting it on the ground and pulling left elbow to left hip before returning it to the ground.
4. Then, step or jump your feet up to meet your hands, landing in a low squat position.
5. Press through your heels to stand tall, pulling the dumbbells up your body as your hips drive forward.
6. As you stand, curl the dumbbells up to shoulder height, then press overhead, stacking dumbbells over shoulders and keeping your core tight.
7. Reverse the movement, bringing the dumbbells back to shoulder height, lowering the dumbbells to your hips, and bending your knees to lower into a squat.
8. Plant the dumbbells on the mat between your feet at the bottom of your squat, and step or hop your feet back, landing in high plank position.

Modification: Perform a dumbbell squat hold, press out and overhead press.