Upper Body Build: Upper back, biceps, triceps (4-17-23)
4x/week with cardio • 31m
Equipment (see details below):
Moderate weights
Optional: wrist weights
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/295EkKTS4Gdf4YrJQyBora?si=91e19add6ec5458b
Circuit (1 each):
Skull crushers (I used 12lbs)
Right kickstand rows (I used 17lbs)
Bicep curls (I used 17lbs)
Left kickstand rows (I used 17lbs)
Skull crusher X tricep narrow press combo (I used 12lbs)
Right kickstand rows (I used 17lbs)
Bicep curl X hammer curl combo (I used 17lbs)
Left kickstand rows (I used 17lbs)
Skull crusher X tricep narrow press combo (I used 12lbs)
Right kickstand rows (I used 17lbs)
Right kickstand rows drop set (I used 12lbs)
Bicep curl X hammer curl combo (I used 17lbs)
Left kickstand rows (I used 17lbs)
Left kickstand rows drop set (I used 12lbs)
Up Next in 4x/week with cardio
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Low-Impact Cardio Burst (4-17-23)
Equipment:
- None, option to wear tennis shoes -
Lower Body Build: Glutes & hamstrings...
Equipment (circuit & info below)
- Stool (optional)
- Pillow
- 1 heavy weight
- Chair or benchOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/26pvA0qqyouXWDeABdBsCA?si=8ac0917439744f26
Circuit:
- Step-ups... -
Burn: Abs, back, quads (4-19-23)
Equipment:
- Small Pilates ball or pillow
- Pillow/blanket/or bath towel (for under your ankles with kneeling quad work)Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/1KLDTVmUmvEl2zUk7DCgRR?si=c450540ddc6d...
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