Back, Bi's, & Tri's
Happy Friday!! Today we got some upper body work per request! That means back, biceps, and triceps baby! 💪🏼 What you need:
🌟 resistance bands OR dumbbells
Resistance bands are SOOOO underrated. At first I thought they probably didnt do much and my workouts were going to lack intensity because I didn’t have free weights to utilize during this quarantine. BUT boy was I wrong! You can get so creative with these bands and you definitely can feel the burn. If you decide to use resistance bands, you are going to find that you will be putting the targeted muscles through an endurance workout. That means more reps so you can really feel that burn 🔥
THE WORKOUT: • 3-4 rounds through all 5 exercises
1️⃣ “Cable” Curls + ISO Hold (12 ea.)
•One arm will be static in a curled up position while the other arm is performing the normal movement. After all the reps are complete, switch.
• Always think about posture. Shoulders down and back, slight pelvic tilt in the hips to keep a straight back, feet hip width apart. THIS IS FOR ALMOST ALL EXERCISES.
2️⃣ Bent Over Reverse Fly (15 reps)
• POSTURE: the only thing that changes here is your hips are hinged so that you are in a bent over position. • Palms facing in towards one another and slight bend in elbow.
• Draw a half circle with your hands as you bring them to your shoulders. Squeeze your shoulder blades at the top of the movement.
• Do not let bands make a break in your wrists. Keep them strong.
3️⃣ Seated Face Pulls (15 reps)
• You can do this in a chair/bench or seated on the ground.
• Palms are parallel to the ground. • Drive elbows wide and bring hands right under chin.
• Squeeze shoulder blades at the top of the movement.
4️⃣ Tricep Extensions (15 ea.)
• Fold band in half. Place one end on the shoulder that you will be doing the tricep extension. With opposite hand grab onto other end of band (the higher you grab, the more intense).
• Keep elbow tucked in by your side only extending your elbow into a straight arm position. Squeeze at the elbow at the top of the movement to really feel your tricep work.
5️⃣ Supermans w/ Overhead Pull + Rotation (15 reps)
• The closer you grab your hands together on the band, the more intense. Listen to your body here!
• Lift both legs, and shoulders off of the floor at the same time. Hold. Then perform your overhead pull + rotation! Do not rush! The slower the better!
• Take a second to rest before each rep!
Sorry I was so chatty today! Good for you if you got that far! I applaud you! 😂
Anywho! I hope you enjoy the workout! Don’t forget to save and maybe send to a friend so you can try together! Virtually of course! ☝🏼 Have a GREAT & HAPPY Friday! Let’s end this week with a bang! 🤩
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Music:
► Jarico - Landscape : https://soundcloud.com/jaricomusic/la...
► Jarico - Landscape [NCS BEST OF]: https://youtu.be/Srqs4CitU2U
