6.16 Tuesday | Home

Today is back, bicep and core

WARM UP

CARDIO WARM UP

3 minutes

Alternate between bodyweight cardio movements of your choosing

PLANK PIKE REACH

20 reps

Exhale as you reach arm to opposite foot.

SCAPULA PUSH UP

12 slow reps

Think about performing a push up without bending your elbows.

LONG BAND DISLOCATION

12 reps

Set your hands wide

Superset 1 — 3X

Note- Movements are to be performed back to back. Rest 30 seconds at the end of each round. Repeat 3 Rounds.

EQUIPMENT
BENCH
DUMBBELLS
MAT

EXERCISES
10-15 reps SINGLE ARM ROW right side
10-15 reps SINGLE ARM ROW left side
12 reps UNSTABLE WEIGHTED JACKKNIFE right side
12 reps UNSTABLE WEIGHTED JACKKNIFE left side
30 seconds Rest

SINGLE ARM ROW

10-15 reps increase weight each round if able Heavy. I’ll work around 40-50lb DBs

Pull the dumbbells up and back towards the ribs and hips

UNSTABLE WEIGHTED JACKKNIFE

12 reps each side

Advance the movement by keeping that extended leg floating off the mat

Circuit 2 — 3X

Note- Perform exercises, one after the other, with limited rest between movements. Rest 30 seconds at the end of each round. Complete 3 rounds.

EQUIPMENT
DUMBBELLS
MAT
LONG LOOP RESISTANCE BAND

EXERCISES
15 reps STRAIGHT ARM LAT PUSHDOWN
12 reps ALT BICEP CURL
12 reps SUPPORTED HIP LIFT & LEG RAISE
30 seconds rest

straight arm lat pushdown long band

15 reps Heavy
Double up on band to increase resistance

Keep a soft bend in your elbows as you pull hands to top of the thighs

ALT. BICEP CURL

12 reps Heavy
I’ll work around 20-25lb DBs

Alt arms allows you to go heavier than usual, challenge yourself here. Avoid swinging the weight up.

SUPPORTED HIP LIFT + LEG RAISE

12 SLOW reps

Slow controlled lower, thats where you challenge yourself

Circuit 3—3X

Note- Perform exercises, one after another, with no rest between. Repeat 3 rounds.

EQUIPMENT
DUMBBELLS
LONG LOOP BAND
MAT

EXERCISES
10 reps BICEP CURL AROUND THE WORLD
10 reps ROW + STATIC HOLD
20 reps RESISTANCE BAND CRUNCH
Repeat. No rest

BICEP CURL AROUND THE WORLD

10 SLOW reps Light to moderate. I’ll use a pair of 12.5-15lb DBs

ROW + STATIC HOLD

10 reps each arm Moderate
I’ll use a pair of 20-25lb DBs

RESISTANE BAND CRUNCH

20 reps

Modify by holding high plank for 60 seconds .

Cooldown

DOWN DOG PEDAL STRETCH

60 seconds

Peddle your heels into the floor. Then with heels on the floor exhale as you press your chest to the top of your thighs.

SCORPION STRETCH

60 seconds alt halfway

CAT COW

30 seconds

SIDE BODY STRETCH

30 seconds each side