HOME: Back & Chest + Cardio

Back & Chest + Quick HIIT Cardio

1. Pull Ups(if you have a way to do these at home) – until failure – 3 sets
2. Single Arm Bent Over Row – 12,12,10,10 reps each arm
3. Chest Press – 10,10,8,8 reps
4. Band Pull Aparts – 15 reps – 4 sets.
5. Underhand Front Reps – 8 reps each arm – 4 sets

 

6. Reverse Flies – 10 reps – 4 sets

Superset with

7. Chest Flies – 10 reps – 4 sets

 

Quick HIIT Cardio

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

1. Pulse Jump Squat
2. Plank Up Down
3. 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