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HOME: Back & Chest + Quick HIIT

July 15

Back & Chest + Quick HIIT

  1.  Bent Over Row – 12 reps – 5 sets

Superset with

  1. Reverse Flies– 10 reps – 5 sets

 

  1. Chest Press – 10 reps – 5 sets

Superset with

  1. Chest Flies – 10 reps – 5 sets

 

  1. Band Pull Aparts – 12 reps – 4 sets
  2. Seated Band Row – 12 reps each arm – 4 sets
  3. Underhand Front Raise – 12 reps each arm – 4 sets

 

Quick HIIT

3 exercises – 40 sec each – 20 sec rest in between – 3 rounds

  1. Jump Lunges
  2. Plank Shoulder Taps
  3. Squat Pulse Jumps

 

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.

 

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.

 

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.

 

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.

 

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.

 

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

3 exercises – 40 sec each – 20 sec rest in between – 3 rounds

 

Jump Lunges

 

Plank Shoulder Taps

 

Squat Pulse Jumps

Details

Date:
July 15
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