Workouts

My Back and Bicep workout hits every inch of the muscles. You will be left feeling a burn and ache within the muscle.....but hey that's why we are working out, to feel the burn!!! I hate cardio so much, so I weave in "Bursts" to amp up the intensity and heart rate for more of a fat burn and strength training component.

Warm Up

 - Hold the happy baby pose for about 30 seconds and then extend your limbs away from your body in the opposite direction.
- Clasp your hands in front of you and push away from your body. Hold for 15 seconds and then reverse the stretch by clasping your hands behind your body and pushing away from your body, hold for 15 seconds.
- Body wave with your arms for 30 seconds.
- Kneeling Lumbar Flexion for 15 seconds
- Repeated Extension in Lying for 15 seconds. 

(Repeat Below section 2x)
- Switching Lunges - do 12 on each side as fast (but in proper form) as you can. 
- 12 Burpees 
- 5 pushups 


I switch between one bicep exercise and then one back exercise. I'm able to reach full potential with my muscle groups by switching off and shocking the next muscle group. Add in ONE of the burst sets between a combo of bicep and back exercises. So it would look something like this Pick one Bicep exercise and the one back exercise. Complete both with 4 sets and then complete a "burst exercise" then start another rotation of bicep and back until all have been completed. 


Bicep Sets

- Hammer Curls (Do your heaviest weight) Aim for 5 reps. (safe and proper form should be able to be maintained with this rep range.) 

(Example below for weight and reg range to follow for each exercise)
- Hammer Curl - Heavy weight - aim for 8-10 reps 
- Hammer Curl - Medium Weight - 10-12 Reps
-Hammer Curl  - Light weight - 12-20 reps 

- Bicep Curls
-Bicep side Curls
- Barbell curls
- Cable Bicep curl (this one will shock you more than you think, you must curl and keep your arm stable during the entire exercise) 

Back Sets  (same as the bicep rep ranges and weight sets) ( 4x )

- One arm row
- Deadlifts (with a barbell or dumbbells) 
- Lat Pull down 
- Seated Row
- Hyperextensions 
- Pull Ups 
- Bent over barbell row 

BURSTS

- Jump squats (10)
- Switching lunges (10)
- High Knees ( 15 seconds as high and fast as you can, 15 seconds will last longer than you think, you can do it!)
- Ski left and then to the right, like you are moving down the mountain on your skis! (15 seconds)

Repeat the bursts as much or as little as you want. Remember to push yourself, but be smart about your fitness journey. If you ever feel sick or too weak remember to lower the weight or stop the exercise.

COOL DOWN!! 

You have earned a cool down and stretch! Repeat the above (stretches only) as part of your cool down. Take a light jog to release the muscles, a half mile to a mile will do the trick or another form of light cardio!