3.12 Wednesday | Gym

You may feel a little sore. We will be tackling back and arms today. Challenge your weights, perfect your form! Grab a friend to do it with you!

Warm Up

WALKING

10 Minutes

Get warm!

INCHWORM

30 seconds

Hold plank for an extra count before returning to standing

SUPERMAN

30 seconds

Exhale as you extend up

PULL APART LONG BAND

30 seconds

Pull to the top of the chest

Set 1 — 4X

Note- Perform one exercise to failure. Rest 30 seconds between rounds. Keep the volume high with a weight that is challenging.

EQUIPMENT
SEATED ROW

EXERCISES
8-12 reps SEATED ROW
30 seconds Rest

SEATED ROW

8-12 reps Moderate to Heavy

Build if able each round

Set 2 — 3X

Note- Perform exercises back to back. Increase weight in exercises if able. Rest 30 seconds between rounds.

EQUIPMENT
CABLES

EXERCISES
12-15 reps ROPE LAT PULLDOWN
30 seconds Rest

ROPE LAT PULLDOWN

12-15 reps Moderate

Sit tall, elbows pull wide & down to your sides

Alternative- Lat pulldown with long bar

Superset 3 — 3X

Note- Perform exercises back to back. Rest 60 seconds between rounds. Increase weight in the Supported Chest Row each round if able.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
30 seconds JUMPING PULL UP
10-Failure reps BICEP SPIDER CURL
60 seconds Rest

jumping pull up

30 seconds

Alternative- Assisted pull up or lat pulldown

ALT BICEP CURL

12 reps Moderate load
I’ll work around 15-20lb DBs

Superset 4 — 3X

Note- Perform exercises back to back. Rest only as needed

EQUIPMENT
MAT

EXERCISES
12 reps TUCK IN
12 reps CRUNCH + LEG RAISES
Repeat 3 rounds

tuck in

12 reps

Inhale extend, exhale as you draw knees in

CRUNCH + LEG RAISES

12 reps

Modify by keeping your legs higher in the leg raise

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt arms

DOWN DOG

30 seconds

THREAD THE NEEDLE

30 seconds Alt sides

CAT COW

30 seconds