Session 33 of 57
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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, Push Ups – 12, 12, 12 Reps means that each set is 12 reps.

Circuit 1

Push Ups – 12, 12, 12 Reps

Inch Worm – 12, 12, 12 Reps

Circuit 2

One Arm Row – 12, 12, 12 Reps

Quadruple Weighted Jumping Jack – 12, 12, 12 Reps

Circuit 3

Alternating Arnold Press – 12, 12, 8 Reps

Standing Alternating Bicep Curl – 12, 12, 8 Reps

Circuit 4

Renegade Row with Rotation – 12, 12, 12 Reps

Concentration Curls – 12, 12, 12 Reps

CARDIO: BIKE PYRAMID SPRINT INTERVALS

The resistance is based off of the bike scale of resistance knob. Keep in mind to turn the knob all the way to no resistance at all, then start turning the knob slightly until you feel a slight resistance, only
then will you count the recommended knob revolutions on this program to perform the cardio. Low intensity will feel like a moderate burn.

Low Intensity = fair resistance, 1-2 revolutions normal pace

High Intensity = high resistance 3-4 revolutions standing stance

WORKOUT:

Warm up for 5 minutes at Low Intensity
30 Seconds High Intensity, 1 Minute Low Intensity (REPEAT 4 TIMES)
40 Seconds High Intensity, 1 Minute Low Intensity (REPEAT 4 TIMES)
30 Seconds High Intensity, 1 Minute Low Intensity (REPEAT 4 TIMES)

Finish the remaining time at low intensity to complete 30 minutes.

Post Workout Recovery

Foam roll and stretch