HOME: Back & Arms + Abs

Back & Arms + Cardio

1. Pull Ups(if you have a way to do these at home) – until failure – 3 sets
2. Bent Over Row – 14,12,10,8,6 reps
3. Dips – 10 reps – 4 sets
4. Hammer to Wide Bicep Curls – 8 reps – 4 sets (count wide curls)
5. Band Pull Aparts – 20 reps – 4 sets
6. Tricep Kick Backs – 10 reps each arm – 3 sets
7. 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 Lunges
2. Plank Up Downs
3. Running Crunches

 

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.

 

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.

 

Hammer to Wide Bicep Curls 

Position your feet about hips width apart with a dumbbell in each hand. This exercise has two types of bicep curls in one so you’re going to start with a hammer curl then go into a wide curl. Start by holding the weights with your palms facing each bringing the dumbbells up towards your shoulder. At the top of this rep you are going to bring the weights out to your sides and then curl them up again, go back down into the hammer curl and repeat. With each curl you want to make sure you are extending your arm straight at the bottom so you can get the full range of motion with each rep.

 

Band Pull Aparts 

Stand with your feet about hips width apart and keep your core tight. With a long band keep your arms straight and pull the band apart at shoulder height. As you pull the band squeeze your shoulder blades together and pull apart so your arms are straight out to your side.

 

Tricep Kick Backs 

Stand with your feet slightly staggered and your torso bent over about 45 degrees. Hold a dumbbell in one hand and the other leaning on your leg, a bench or something else. Bring your elbow up so your arm is bent 90 degrees and bring the dumbbell back straight in line with your arm. Slowly bring the dumbbell back down and repeat.

 

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 Lunges 

 

Plank Up Downs 

 

Running Crunches