2.11 Tuesday | Home

Today we’ll tackle Upper body, Back and arms focused. Bring the same energy you have on lower body days. Challenge your weights, perfect your form! Grab a friend to do it with you!

Warm Up

BODYWEIGHT CARDIO WARM UP

3 Minutes

Get warm! Perform bodyweight movements of your choosing. Move continuously for 3 minutes.

INCHWORM

30 seconds

Hold plank for an extra count before returning to standing

SUPERMAN

30 seconds

PULL APART LONG BAND

30 seconds

Circuit 1 — 4X

Note- Perform exercises back to back. Rest 40 seconds between rounds. Keep the volume high with a weight that is challenging.

EQUIPMENT
LONG LOOP RESISTANCE BAND
DUMBBELLS

EXERCISES
12-15 reps SINGLE ARM ROW
15 reps LAT PULLDOWN
12-Failure reps TRICEP PUSHDOWN
40 seconds Rest

SINGLE ARM ROW

12-15 reps Moderate-Heavy

Build in weight if able

LAT PULLDOWN

15 reps

Sit tall, elbows pull wide & down to your sides

TRICEP PUSHDOWN

12-Failure reps

Keep elbows near to your sides as you press down to full extension.

Superset 2 — 3X

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

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps LAT PULLOVER
10-Failure reps DB BICEP CURL
60 seconds Rest

LAT PULLOVER

12 reps Heavy as able
I’ll begin with a 25-30lb DB and increase if able

DB BICEP CURL

10-Failure reps

Keep elbows hear to your side. Modify if weight becomes challenging by curling one arm at a time.

Superset 3 — 3X

Note- Perform exercises back to back. You should be hitting failure with each exercise, each round. Limited rest.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
12 reps PLANK ROW
12 reps LYING TRICEP EXTENSION
Repeat 3 rounds

PLANK ROW

12 reps Moderate

I’ll use a pair of 25lb DBs

lying TRICEP extension

12 reps Moderate

I’ll use a pair of 15-20lb DBs

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt arms

DOWN DOG

30 seconds

THREAD THE NEEDLE

30 seconds Alt sides

CAT COW

30 seconds