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MOVE QUICKLY BETWEEN 4 SETS!

I would like you to perform all 4 exercises as supersets which means that i would like you to perform every set of  all 4 exercises back to back then AFTER COMPLETING THE 1ST ROUND, tAKE 40 SEC REST AND CONTINUE TO THE NEXT ROUND

 

Back-Triceps & ABS

 

WORKOUT:

  • BANDED BACK ROW: 4 SET x 15 REPS (BOTH ARMS, PAUSE FOR 5 SEC AT THE TOP OF THE MOVEMENT AND CONTRACT YOUR BACK MUSCLE)

EQUIPMENT : Resistance Band – Level: Medium 

  • Begin in a standing position with legs width hip apart.
  • Holding handles firmly and tight, place the center of the band around feet, then wrap each end around your hands.
  • Bend your torso, keeping your torso almost parallel with the ground and with your core contracted
  • Hold handles just below your shoulders
  • Pull the handles up and back until they are next to your side and elbows are behind you.
  • Slowly release Back to starting position
  • Repeat reps as instructed

 

 

  • BANDED REVERSE FLY: 4 SETS x 15 REPS E/S (PAUSE FOR 5 SEC AT THE TOP OF THE MOVEMENT)

EQUIPMENT : Resistance Band – Level: Light 

  • Stand on a resistance band and hold a handle with each hand by your shins
  • Slightly bend your knees and lower your back so it’s parallel to the floor
  • Raise the arms to the side as far as you can go
  • Pause, then lower the band to starting position
  • Repeat reps as instructed

 

 

  • DB/ KETTLEBELL ROW: 4 SETS x 15 REPS E/S

EQUIPMENT : DUMBBELL / kettlebell– Level: Heavy enough to challenge your muscle, while maintaining a proper form

  • 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

 

 

  • DB RENEGADE ROW: 4 SETS x 12-15 REPS

EQUIPMENT : DUMBBELL – Level: Light

  • Place hands on the floor about 6 inch wider than shoulders width
  • Keep core tight, start slowly to lower your chest to the floor
  • Head and shoulders should move forward from your hands as you move closer to the floor
  • Push back to starting position
  • Repeat reps as instructed

 

 

 

  • SUPERMAN: 4 SETS x 15 REPS

EQUIPMENT : Body Weight

  • Lay with your torso touching the ground
  • Place your hands and legs on the floor wider than shoulders width
  • Head looking down keeping your spine in one straight line
  • Keep core tight Inhale and lift your arms and legs up and squeeze your glutes
  • Keep in this position for 5 sec
  • Slowly lower your chest, arms and legs to the floor
  • Repeat reps as instructed

 

Triceps

 

  • DIAMOND PUSH-UP: 4 SETS x 8-10 REPS

EQUIPMENT : Body Weight

  • Bring your hands close together to form a diamond shape just below your chest
  • Keep your core tight, hips and back in one straight line
  • Keep your feet wide
  • Slowly start to lower your chest to the ground
  • Push back up to starting position
  • Repeat reps as instructed

 

 

  • BANDED TRICEP PUSHDOWN: 4 SETS x 10-12 REPS

EQUIPMENT : Resistance Band – Level: Medium

  • With elbows planted by your sides, push the band down and fully extend your arms
  • Pause and flex your triceps at the bottom for 5 sec
  • Return to starting position slowly
  • Repeat reps as instructed

 

 

  • SINGLE ARM KICKBACKS: 4 SETS x 10-12 REPS E/S

EQUIPMENT : Resistance Band – Level: Light

  • Anchor the band to a low point, just above the ground
  • Step back from the anchor so the band is taut in the starting position, which is with your feet about hip width apart
  • Knees slightly bent so your hips are shooting back and your back is straight in a bent over position
  • With your right arm at 90˚, extend at the elbow so your forearm goes up to parallel with the ground
  • In the full extension, try to raise your hand as high as possible without rotating your shoulder
  • Slowly lower your forearm down
  • Repeat reps as instructed

 

 

 

  • SINGLE ARM OVERHEAD EXTENSIONS: 4 SETS x 15 REPS E/S

EQUIPMENT : Resistance Band – Level: Light

  • Step on one end of the band with your right foot and grab the other end with your right hand
  • Pull the band up with your hand behind you
  • Your elbow should be pointing up
  • Stand tall with a neutral spine, inhale
  • Exhale extending the elbow bringing your forearm up
  • Squeeze your tricep muscle when in full extension.
  • Lower your forearm back down slowly and extend up again once your forearm is just past parallel with the ground
  • Repeat reps as instructed

 

 

 

  • BENCH DIPS: 4 SETS x 8-10 REPS

EQUIPMENT : Body Weight

  • Stand facing away from a bench, or from 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

 

 

ABS ON 🔥🔥🔥

This is the time to set your ABS on fire! It is designed to burn out your ABS.

Work hard with 10 seconds transition time to the next exercise. Rest only after completing the superset which means going through the exercise one after another and rest for no more than 40-60 seconds prior the next round/sets

 

 

  • LYING CRUNCHES: 3 SETS x 20 REPS

  • Lay down on your back.
  • Plant your feet on the floor,hip-width apart.
  • Bend your knees and place your arms below your head.
  • Contract your abs and inhale.
  • Exhale and lift your upper body,keeping your head and neck relaxed.
  • Inhale and return to the starting position.
  • Repeat reps as instructed

 

 

 

  • TOE TOUCH: 3 SETS x 20 REPS 

  • Lay on your back arms behind your head or straight in front of you
  • Keep legs straight up with your foot flexed or knees slightly bend, it is your starting position
  • Inhale
  • Now breathe out and try to touch your toe with your hand, hold here for 5 sec contraction
  • Breathe in as you go back down to starting position
  • Repeat reps as instructed

 

 

  • OBLIQUE V-UPS: 3 SETS x 15 REPS

  • Lie on your side with both legs extended, your feet stacked, place one palm of your hand on the floor, and the other touching your head
  • This is the starting position
  • Lift both legs toward the ceiling and your torso and arm toward your right knee so that your torso and legs form a “V”
  • Pause, contract your obliques as hard as you can, and then slowly return to the starting position
  • Repeat reps as instructed

 

 

  • PLANK: 3 SETS x 45 SEC

  • Place yourself  to a plank position
  • Shoulders directly over your elbows
  • Core is tight
  • Back is straight
  • Stay for 45 sec