5.6 Tuesday | Home

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.

Circuit 1 — 3X

Note- Perform exercises back to back without rest. Rest 30 seconds at the end of each round. Your goal is to continue increasing load on the Bent Over Row each round.

EQUIPMENT
DUMBBELLS

EXERCISES
15 reps HIGH TO LOW KNEELING LAT PULLDOWN each side
12 reps BENT OVER ROW PALMS FACING IN
12 reps ALT BICEP CURL Alt arms
30 seconds Rest

HIGH TO LOW KNEELING LAT PULLDOWN

15 reps

Exhale as you pull with a slight twist. If no band is available perform lat pullover.

BENT OVER ROW PALMS FACING IN

12 reps build to as heavy as possible

Keep your neck long and in line with your spine

alt bicep CURL

12 reps counting each curl Moderate-Heavy

Keep elbows near your side to avoid rocking the weights up

Superset 2 — 3X

Note- Perform exercise back to back with 30 seconds rest between rounds..

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps PULLOVER
12 reps SINGLE ARM BENT OVER ROW each arm
30 seconds Rest

PULLOVER

12 reps slowly
I’d use a 30-35lb DB

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

Pull hands up and back towards your hip bone

Core Circuit 3 — 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