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HOME: Back & Arms + Quick HIIT

June 17

Backs & Arms + Quick HIIT

  1. Bent Over Row – 12,12,10,10,8,8 reps

Superset with

  1. Reverse Flies – 12 reps – 6 sets

 

  1. Seated Band Row – 10 reps each arm – 4 sets

Superset with

  1. Band Pull Aparts – 12 reps – 4 sets

 

  1. Bicep Curls – 10 reps – 4 sets

Superset with

  1. Overhead Tricep Extension – 10 reps – 4 sets

 

  1. Hammer Curl to Wide Curl – 10 reps (count each wide curl) – 3 sets

Superset with

  1. Tricep Kick Back – 12 reps each arm – 3 sets

 

Quick HIIT

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

  1. Jump Lunges
  2. Up down Wide Mountain Climbers
  3. Squat Crunch to Jump Squat

 

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.

 

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.

 

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.

 

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.

 

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.

 

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.

 

Hammer Curl 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 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

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

Jump Lunges

 

Up down Wide Mountain Climbers

 

Squat Crunch to Jump Squat

Details

Date:
June 17
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