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HOME: Back & Chest + Cardio

February 16

Back & Arms + Cardio

  1. Pull Ups(if you have a way to do these at home) – until failure – 3 sets
  2. Bent Over Row – 12 reps – 4 sets
  3. Seated Band Row – 12 reps each arm – 4 sets
  4. Reverse Flies – 12 reps – 4 sets
  5. Alternating Bicep Curl – 6 reps each arm – 3 sets
  6. Over Head Tricep Extensions – 10 reps – 3 sets
  1. Tricep Dips  – 12 reps – 3 sets

Superset with

  1. Bicep Curls -12 reps – 3 sets

 

Quick HIIT Cardio

Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds 

  1. Jump Lunge
  2. Plank Up Down
  3. Side to Front Lunge

 

Pull Ups(if you have a way to do these at home) 

You can do these body weight, on an assisted pull up machine, or with a band.

 

Bent Over Row 

Start by standing with you feet close together, bent over at a 45 degree angle with a slight bend in your knees. Holding a dumbbell in each hand with your palms facing your body, set your shoulders back in aline with your chest. It’s important to keep your back straight and you chin tucked down towards your chest to avoid arching your lower back. Pull the dumbbells up slight back towards your hips and squeeze your back. Return back down very slow and controlled, you lead the dumbbells don’t let them pull you.

 

Seated Band Row 

Position yourself seated with both your legs straight out in front of you. Place one end of a band around your foot and the other end in your hand. Keeping your chest up, pull the band straight back along your side with your elbow tucked in close. Hold the band back for a second and focus on squeezing your lat. Slowly straighten your arm back to the starting position and repeat.

 

Reverse Flies 

Stand with your feet together, knees slightly bent and a dumbbell in each hand. Bend your torso over about 45 degrees and a slight bend in your elbows. Bring them out to your sides even with your shoulders then slowly back down and repeat. Make sure to keep your head facing down, if your lift you head up it will cause your lower back to arch and we want to maintain a neutral spine.

 

Alternating Bicep Curl 

Position yourself seated on a bench with a dumbbell in each hand. Curl the dumbbell up towards your chest turning your hand over so your palm is facing you, and bringing in back down to your side slow and controlled. Doing this slowly and controlled with ensure that you are not swinging the dumbbell up and will focus all of the movement on your biceps. Make sure you are bracing your core and keeping it tight to avoid arching your back.

 

Over Head Tricep Extensions 

Seated on a bench or standing with your feet about hips width apart, grab the end of a dumbbell with your palms facing up, and raise it above your head until your arms are stretched out straight. Slowly lower the weight back behind your head only bending at the elbow. Go down till you feel a good stretch and then bring the weight back up squeezing your triceps and straightening your arms back into the starting position. It’s important to keep your core tight throughout this exercise and be sure not to arch your lower back.

Tricep Dips  

Sit down and place your hands next to your hips, extend your legs, lifting your bottom off the bench with your arms extended, hinge at the elbow and lower your body down as far as you can or until your arms form a 90-degree angle. Make sure your elbows are going straight back and not off to the side to make sure you are pushing up with your triceps properly.

 

Bicep Curls 

Stand with your feet hips width apart and a dumbbell in each hand. Curl the dumbbell up towards your shoulder with your palms facing up. It’s important to keep your core tight to prevent your lower back from arcing. Also make sure you are not swinging the dumbbell up with each curl, this exercise should be slow and controlled.

 

Quick HIIT Cardio

Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds 

Jump Lunge 

 

Plank Up Down 

 

Side to Front Lunge

Details

Date:
February 16
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