4.29 Tuesday | Gym
Today we prioritize back and biceps with a side of core
WARM UP
CARDIO WARM UP
5 Minutes
Feel free to select your choice of bodyweight movements here.
WALKOUT
30 seconds
Inhale walk your hands out into a plank, exhale as you reverse back to standing
PLANK PIKE REACH
30 seconds
Exhale as you reach opposite hand to foot
THORACIC ROTATION
30 seconds
Inhale as you open and exhale as you close.
Set 1 — 3X
Note- Perform one exercise with slow and controlled reps. Working on good form and range of motion. Rest 40 seconds
EQUIPMENT
PULL UP BAR
EXERCISES
8 reps PULL UPS
40 seconds Rest
PULL UPS
8 reps
Feel free to do these on an assisted machine or with an assisted band.
Modify by decreasing your rep range to 3-5 reps.
Superset 2 — 3X
Note- Perform exercises back to back without rest. Rest at the end of each round, 30 seconds before repeating. Your goal is to continue to increase your load on the Seated Row.
EQUIPMENT
CABLES
DUMBBELLS
EXERCISES
12 reps SEATED ROW
12 reps HAMMER CURL
30 seconds Rest
SEATED ROW
12 reps build to as heavy as possible
Sitting tall pull hands to your navel
HAMMER CURL
12 reps counting each curl
Keep elbows near your side to avoid rocking the weights up
Superset 3 — 3X
Note- Perform exercise back to back with 30 seconds rest between rounds..
EQUIPMENT
CABLE
DUMBBELLS
EXERCISES
12 reps ROPE LAT PULLDOWN
12 reps SINGLE ARM BENT OVER ROW each arm
30 seconds Rest
PULLOVER
12 reps slowly
Slowly lower for a count of 4. Exhale as you lift to overhead. Hold and squeeze at the top directly over your chest. Repeat
SINGLE ARM BENT OVER ROW
12 reps Heavy each arm
Core Circuit 4 — 3X
Note- Perform exercises, one after another, for 45 seconds each with 15 seconds rest between each movement. Repeat 3 rounds.
EQUIPMENT
MAT
DUMBBELL
EXERCISES
30 seconds UNSTABLE WEIGHTED JACKKNIFE Left side
15 seconds Rest
30 seconds UNSTABLE WEIGHTED JACKKNIFE Right side
15 seconds Rest
30 seconds SIT UP + TOE REACH
15 seconds
30 seconds PLANK HIP DIPS
30 seconds Rest
UNSTABLE WEIGHTED JACKKNIFE
30 seconds each side
Inhale, switch, exhale at the top
15 seconds rest
SIT UP + TOE TOUCH
45 seconds
Slowly extend out with control
15 seconds rest
FOREARM HIP DIPS
30 seconds
Feet hip width or wider for support
30 seconds of rest. Repeat circuit.
Cooldown
star stretch
30 seconds
Inhale at standing, exhale as you twist and touch opposite hand to leg
DOWN DOG
30 seconds
Peddle out your feet before driving your heel into the mat and chest to thighs
CAT COW
30 seconds
Big motion in your spine and match your breathing
thread the needle stretch
30 seconds