5.6 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 CHIN UP
40 seconds Rest

CHIN UPS

8 reps

Feel free to do these on an assisted machine or with an assisted band.

 

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 ALT BICEP CURL Alt arms
30 seconds Rest

SEATED ROW

12 reps build to as heavy as possible

Sitting tall pull hands to your navel

alt bicep CURL

12 reps counting each curl Moderate-Heavy

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
8-12 reps SINGLE ARM BENT OVER ROW each arm
30 seconds Rest

ROPE LAT PULLDOWN

12 reps slowly

Pull leading with your elbows, hold the bottom for an additional count before reversing

SINGLE ARM BENT OVER ROW

8-12 reps Heavy each arm
I’ll begin with 40 and aim to get up to a 50lb DB

I like to work up to as heavy as I can here.

 

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