BBH Home Workout #2 – Upper Body Assault

May 25, 2014

in Blog, Workouts

BBH Summer Workout Plan_upper body

Hi all! Hope you enjoyed the first home workout in the series; Backyard Full Body Assault. Many of you have asked for more, so here’s another, with a focus on the upper body. This workout will cover all areas of the upper body – shoulders, biceps, triceps, back and chest.

I know many of you are still working on the 12-week BBH Body Assault Program, but if you can’t make it to the gym, these home workouts are great to keep you focused on your goals, and have a chance to get outside and enjoy the weather!

This workout can be done anywhere you have a little bit of space. Inside or outside!

If you have any questions, leave them in the comments, but I’ve also provided video links for all the exercises so you know what everything is.


BBH Home Workout #2 – Upper Body Assault

Warm up – 50 pushups (take a rest or drop to your knees if you need to)

1) Arnold Presses (Standing) – 15 reps
Then do 15 bent over rear delt raises

2) Bicep Curls – 20 reps
Then do 15 (per arm) bent over rows with tricep kickbacks

3) Wide Rows – 20 reps
Then do 15 lateral raises

4) Hammer Curls  – 20 reps
Then do 20 chair or bench dips (feet on ground)

Finisher – 25 burpees with pushup

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I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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  • Danielle

    Great workout! Thank you very very much! there are countless methods on how to have a healthy body! In my case, I read books, blogs, articles and journals like to keep track on my weight loss journey.I hope this helps!

  • Charmin Aschenbrener

    Great workout! Love these at home workouts!! Thanks so much!

    • Kristine Fretwell

      Great thanks! Glad you are enjoying them!! 🙂

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