Session 29 of 57
In Progress

Day 3 – Back and Biceps

KaLinda June 2, 2022

Warm Up

Repeat 2 times – 30 seconds for each move

Towel Flossing

Arm Circles

Wrist Rotations

Squat into Rotation

Day 3 Demonstration Video

Perform each superset 3 times before moving on to the next superset.

Reps are given per set order.

For example, Bent Over Row – 15, 12, 12 Reps means that set 1 is 15 reps and sets 2 and 3 are 12 reps each.

Circuit 1

Bent Over Row – 15, 12, 12 Reps

Tricep Push Ups – 15, 12, 12 Reps

Circuit 2

Inch Worms – 15, 12, 12 Reps

Bench Dips – 15, 12, 12 Reps

Circuit 3

One Arm Row – 15, 8, 8 Reps

Dumbbell Kick Backs- 15, 8, 8 Reps

Circuit 4

Renegade Row – 15, 12, 12 Reps

Overhead Tricep Extensions – 15, 12, 12 Reps

CARDIO: PYRAMID SPRINT INTERVALS

Warm Up: 5 Min @ 4.0 – 6.0

Work Set #1: Sprint 1 Min @ 6.0 – 7.0

RECOVER WALK: 2 MIN @ 3.5

Work Set #2: Sprint 2 Min @ 6.0 – 8.0

RECOVER WALK: 2 MIN @ 3.5

Work Set #3: Sprint 3 Min @ 6.0 – 8.0

RECOVER WALK: 2 MIN @ 3.5

Work Set #4: Sprint 2 Min @ 6.0 – 8.0

RECOVER WALK: 2 MIN @ 3.5

Work Set #5: Sprint 1 Min @ 6.0 – 8.0

RECOVER WALK: 2 MIN @ 3.5

Cool Down: 7 Min @ 4.0 – 6.0

Post Workout Recovery

Foam roll and stretch