HOME: Back & Arms + Cardio

Back & Arms + Cardio

1. Pull Ups(if you have a way to do these at home) – until failure – 3 sets
2. Single Arm Bent Over Row – 10,10,8,8 reps each arm

 

3. Seated Bicep to Hammer Curls – 10 reps – 4 sets

Superset with

4. Overhead Tricep Extensions – 10 reps – 4 sets

 

5. Reverse Flies – 10 reps – 4 sets
6. Band Pull Aparts – 12 reps – 4 sets
7. Hammer to Wide Curl – 10 reps – 3 sets
8. Tricep Kick Backs – 10 reps – 3 sets

 

Quick HIIT Cardio

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

1. Half Burpee
2. Plank Toe Touch
3. Jump Lunge

 

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

 

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.

Seated Bicep to Hammer Curls

 

Overhead 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.

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.

 

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.

 

Hammer to Wide Curl 

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.

 

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.

Quick HIIT Cardio

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

Half Burpee 

 

Plank Reach 

 

Jump Lunge