BACK+TRICEPS & ABS
Move quickly between the 2 sets of exercises. Perform all exercises as a superset and then rest. Do not exceed 40-60 seconds.

 

BACK&TRICEPS:

  • SEATED LAT PULLDOWN:3 SETS x 15 REPS

EQUIPMENT: LAT PULLDOWN MACHINE – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Place yourself in a lat pulldown machine with a straight back and core tight
  • Hold the bar with a wide overhand grip
  • Pull the bar down in front of you to your upper chest
  • Squeeze you pull down the bar
  • Pause at the bottom position for 5 sec
  • Control the bar back up to the top of the movement Avoid swinging back and forth as you perform the exercise
  • Repeat reps as instructed

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

  • DB BENT OVER STRAIGHT ARM REAR DELT RAISE: 3 SETS x 15 REPS

EQUIPMENT: DUMBBELLS (DB) – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Start with a dumbbell in each hand
  • Keep your back straight and core braced, hinge your hips and bend over
  • Hold the dumbbells down in front of you
  • With straight arms pull the dumbbells back behind you engaging your back muscles
  • Pause in the top position for 2-3 sec
  • Lower the dumbbells back down to the starting position with control
  • Repeat reps as instructed

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

  • DB SINGLE ARM BACK ROW: 3 SETS x 15 REPS E/S

EQUIPMENT: DUMBELL (DB) – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Lean forward on the edge of a bench or a chair
  • Maintain a flat back
  • Pick up the DB or Kettlebell from the ground with your one hand
  • Position your hand slightly forward in front of you
  • Swing the dumbbell up by squeezing the back muscles together
  • The Kettlebell or DB has to be exactly under your elbow at the top of the movement
  • Stay in that position for 3 sec and squeeze your back muscle
  • Lower back down the weight to starting position
  • Repeat reps as instructed

 

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL 3 SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

TRICEP SUPERSET:

  • BENCH PUSH-UPS: 3 SETS x 12-15 REPS

EQUIPMENT: BODY WEIGHT

  • Bench push-ups are a great exercise for people who struggle with completing push-ups on the floor
  • Place your hands on the edge of a bench just beyond shoulder width apart
  • Hold your torso up at arm’s length with your toes on the floor
  • This is your starting position
  • Slowly lower yourself downward until your chest nearly touches the bench
  • Pause for 2 sec
  • Squeeze your chest and slowly press your upper body back to the starting position
  • Repeat reps as instructed

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

  • BENCH DIPS: 3 SET x 12-15 REPS

EQUIPMENT: BODY WEIGHT

  • Stand facing away from a bench, or a chair
  • Place your hands at the edge of a bench or a chair
  • Extend your legs out in front of you
  • Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle
  • Using your triceps, lift yourself back to the starting position
  • Repeat reps as instructed

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

  • SINGLE ARM TRICEP PUSHDOWN: 3 SETS x 15 REPS E/S

EQUIPMENT: CABLE – Level: 2.5

  • Start by standing in front of a cable pulley machine grasping a handle with an underhand grip
  • Slowly extend your arm down, keeping your elbow at your side, until your forearm and hand reaches your upper thigh
  • Squeeze with your triceps for a count, then return back up to the starting position.
  • Repeat reps as instructed

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL 3 SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

ABS 🔥🔥🔥

This is the time to burn your abs!
It’s designed to sculp your abs!

Set your TIMER for 40 seconds for the plank exercise.
Work fast and hard between sets with a 10-second transition time to the next exercise. Rest only after completing the superset, which means performing one exercise after another and resting for no more than 40-60 seconds before the next round/set

 

  • BALL CRUNCHES:2 SETS x 20 REPS

  • Sit on the ball with feet flat on the floor and hip width apart such that the knees and hips are at a 90-degree angle
  • Roll down on the ball so that the mid to low back is in contact with the ball and the torso is parallel to the floor
  • Place the hands near the sides of the head or cross the arms across the chest
  • Slightly flex the neck to bring the chin to the sky as you curl the torso so that the upper back is off the ball
  • Make sure to maintain the lower body position established in the starting phase of the movement
  • Keep the arms stationary in their position across the chest or near the sides of the head as the movement is completed
  • Uncurl the torso and return to starting position in a slow and controlled manner
  • Do not use momentum to perform the next repetition
  • Repeat for a specified number of repetitions (this will vary based on training goal and client abilities)

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

  • BALL LEG RAISES : 2 SETS x 15 REPS E/S

  • Lay on your back with your pelvis tucked, and a med ball held securely between your feet
  • Arms above your head
  • Start to lift your legs up to the sky with the ball between your legs
  • Lift your upper body leading with your chest
  • Grasp the ball and lower your back down and your legs to the ground
  • Repeat the movement by holding the ball this time with your hands and passing it to your legs
  • Repeat the movements as instructed

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

  • BALL KNEE TUCK : 2 SETS x 20 REPS

  • Place a stability ball on the floor and kneel in front of it
  • Put your hands on the floor, shoulder-width apart
  • Extend your legs onto the ball behind you
  • Keep your back straight, engage your core muscles, and draw your shoulder blades down and back
  • Brace your abs and pull your knees towards your chest, rolling the ball forward