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HOME: Back & Arms + Cardio

January 26

Back & Arms + Cardio

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

  1. Bicep Curls – 12 reps – 3 sets

Superset with

  1. Tricep Kick Back – 10 reps each arm – 3 sets

Quick HIIT Cardio

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

  1. Half Burpee
  2. Pulse Jump Squat
  3. Plank Side Taps


Pull Ups 

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


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.


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.



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.


Alternating Bicep to Hammer Curl 

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.


Tricep Kick Back 

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.

Quick HIIT Cardio

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

Half Burpee 


Pulse Jump Squat 


Plank Side Taps


January 26
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