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HOME: Back & Chest + Cardio

March 29

Back & Chest + Cardio

  1. Pull Ups – until failure – 3 sets
  2. Bent Over Row – 12,12,10,10 reps each arm – 4 sets
  3. Chest Press – 10 reps – 4 sets
  4. Band Pull Apart – 15 reps – 4 sets
  5. Reverse Flies – 12 reps – 4 sets
  6. Underhand Front Raise – 8 reps each arm – 4 sets

Quick HIIT Cardio

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

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

 

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.

 

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 Apart 

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.

 

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.

 

Underhand Front Raise 

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.

Quick HIIT Cardio

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

Plank Up Down

 

Jump Pulse Squat 

 

Half Burpee

Details

Date:
March 29
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