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HOME: Back & Chest + Cardio
November 17
Back & Chest + Quick HIIT Cardio
- Pull Ups(if you have a way to do these at home) – until failure – 3 sets
- Single Arm Bent Over Row – 12,12,10,10 reps each arm
- Chest Press – 10,10,8,8 reps
- Band Pull Aparts – 15 reps – 4 sets.
- Underhand Front Reps – 8 reps each arm – 4 sets
- Reverse Flies – 10 reps – 4 sets
Superset with
- Chest Flies – 10 reps – 4 sets
Quick HIIT Cardio
Perform each exercise for 40 sec with a 20 sec rest in-between – 3 rounds
- Pulse Jump Squat
- Plank Up Down
- Jump Lunge
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.
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.
Chest Press
Lay flat with a dumbbell in each hand. Slowly bring the dumbbells down towards your chest till you reach the ground keeping your palms facing away from you. Your elbows should be about 45 degrees out from your torso.
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.
Underhand Front Reps
Sit at the end of a bench or stand with your feet about hips width apart with a dumbbell in each hand. Tighten your core and make sure your lower back is not arched. With your palms facing up and your arms straight, bring the dumbbell up and slightly across your body. Slowly bring it back down your side and alternate arms.
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.
Chest Flies
Position yourself lying on your back with a dumbbell in each hand. Palms facing each other straight above your chest, slowing bring the weight straight down to your side maintaining a slight bend in your elbow. Go down slowly and as far as you feel a good stretch in your chest then return to the start position and repeat. Your wrists need to be locked in and your palms should be facing each other the whole.
Quick HIIT Cardio
Perform each exercise for 40 sec with a 20 sec rest in-between – 3 rounds
Pulse Jump Squat
Plank Up Down
Jump Lunge