HOME: Back & Arms + Cardio

Back & Arms + Cardio 

1. Single Arm Bent Over Row – 12,12,10,10,8,8 reps each arm
2. Reverse Flies – 12 reps – 4 sets

 

3. Bicep Curl Variation – 12 reps – 5 sets

Superset with

4. Tricep Dips – 12 reps – 5 sets

 

5. Band Pull Aparts – 12 reps – 4 sets

Superset with

6. Overhead Tricep Extension – 10 reps – 4 sets

 

7. Seated Band Rows – 10 reps each arm – 4 sets
8. Bicep Curls – 10 reps – 4 sets

 

Quick HIIT Cardio 

3 exercises – 40 sec on 20 sec off – 3 rounds

1. Side to Front Lunge
2. Jump Squat Crunches
3. Russian Twist

 

Single Arm Bent Over Row 

Focusing on one side at a time here, position one hand and one knee on a bench with the opposite leg on the ground and dumbbell in the other hand. Making sure your back is straight and not arched pull the dumbbell up and slightly back towards your hips.

 

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.

 

Bicep Curl Variation

Stand with your feet about hips width apart and a dumbbell in each hand. This variation has both normal bicep curls and hammer curls. At the top of each rep your are going to turn your wrist over from your palms facing up, to have them facing each other to go from normal curls to hammer curls. Start with your palms both facing up, curl the weight up till your arms are in a 90 degree angle, rotate your wrists so your in hammer curl form and lower the weights, curl them back up the same way and rotate again.

 

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.

 

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.

 

Overhead Tricep Extension 

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.

 

Seated Band Rows 

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.

 

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

3 exercises – 40 sec on 20 sec off – 3 rounds

1. Side to Front Lunge
2. Jump Squat Crunches
3. Russian Twist

 

Quick HIIT Cardio 

3 exercises – 40 sec on 20 sec off – 3 rounds

Side to Front Lunge

 

Jump Squat Crunches

 

Russian Twist