7.8 Tuesday | Home
Upper body Back and biceps. Load up your back, its a large muscle group that can improve posture and decrease risk of injury on lower body workouts.
Warm Up
BODYWEIGHT CARDIO
3 Minutes
Perform any cardio of your choosing for 3-5 minutes
INCHWORM
30 seconds
LOW LUNGE CROSSBODY TWIST
30 seconds
Alt reaching arm and front leg
PULL APART LONG BAND
30 seconds
Pull band to the top of the chest
Superset 1 — 4X
Note- Perform two movements back to back with 30 seconds of rest. Increase weight if able in the bent over row.
*Perform 1-2 warm up rounds before beginning with your starting weight
EQUIPMENT
DUMBBELLS
LONG LOOP BAND
EXERCISES
8-12 reps BENT OVER ROW Palms facing in
12-15 reps SEATED ROW (Anchor in door)
30 seconds Rest
BENT OVER ROW
PALMS FACING IN
8-12 reps Heavy as possible
Slightly wider than shoulder-width grip. Pull barbell to the base of the chest
SEATED ROW (ANCHOR IN DOOR)
12-15 reps
Alternative- Single arm row on a bench
Set 2 — 4X
Note- Perform one exercise with 30 seconds rest between rounds. Choke up or double up on bands to increase resistance
EQUIPMENT
LONG LOOP RESISTANCE BAND
EXERCISES
12-15 reps STRIGHT ARM LAT PULLDOWN
30 seconds Rest
STRAIGHT ARM LAT PULLDOWN
12-15 reps
Maintain a soft bend in your elbows as you pull band to the top of the thighs
Superset 3 — 3X
Note- Perform two exercises back to back. Rest 30 seconds between rounds.
EQUIPMENT
BENCH
DUMBBELLS
EXERCISES
12 reps LAT PULLOVER
10 reps BICEP STATIC HOLD & CURL each arm
30 seconds Rest
LAT PULLOVER
12 reps
Drop the hips, lower until you feel a deep stretch before reversing the motion
BICEP STATIC HOLD & curl
10 reps each arm
Keep that static elbow near your side
Circuit 4 — 4X
Note- Perform movements back to back as quickly as possible. No rest between rounds. Repeat 4 rounds.
EQUIPMENT
DUMBBELLS
JUMP ROPE
EXERCISES
12 reps T ROW
12 reps BICEP CURL
12 reps SINGLE LEG JACKKNIFE each side
12 reps DOUBLE UNDERS
Repeat. No rest.
t row
12 reps
Lead with your elbows
BICEP CURL
12 reps Moderate-Heavy
SINGLE LEG JACKKNIFE
12 reps each side
Exhale as you reach hand to foot
DOUBLE UNDERS
12 reps (OR 24 SINGLES)
Cooldown
STAR STRETCH
30 seconds
Exhale as you reach opposite hand to opposite leg
DOWN DOG
30 seconds
Peddle out your heels then press your chest into the top of your thighs
THREAD THE NEEDLE STRETCH
30 seconds Switch halfway
SUPINE SPINAL TWIST
60 seconds Each side