SS16: Back & Biceps HiiT
Today's workout is going to make you sore tomorrow! Today's workout features:
- Exercise demonstrations (with substitutions). I received a special request to use my Lebert Bars.
- 5-minute Jump Rope HiiT
- The Back & Biceps workout
- 5-minute Anaerobic Finisher
- Heart rate monitor discussions: to help you get anaerobic
The Workout Breakdown:
1. Jump Rope HiiT - 5min
- 5 min, 35s Work, 8s Rest
2. Back & Biceps HiiT
- No Timer!!
- 2 QuintSets
- 5 exercises/QuintSet
- 10 reps/Exercise
- Repeat each QuintSet 3 times before commencing the next QuintSet
QuintSet 1:
- TRX Wide Grip Row (or use a resistance band)
- TRX Narrow Grip Row (or use a resistance band)
- TRX Lats (shoulder extension) (or do bent-over dumbbell shoulder extension)
- TRX Biceps (or do dumbbell biceps curls)
- Jump Rope
QuintSet 2:
- Lebert Rows (or use a resistance band)
- (R) Kettlebell Bench Row (or use a dumbbell)
- (L) Kettlebell Bench Row (or use a dumbbell)
- Swiss Ball Low Back Extension with a dumbbell
- Jump Rope
3. Anaerobic Finisher
- 5 min, 35s Work, 8s Rest
- alternate Jump Rope with TRX Squat Jumps (if you don't have a TRX, do squat jumps)
Equipment:
- 1 Kettlebell (or 1 Kitty Litter Jug or 1 dumbbell)
- Dumbells
- Swiss Ball
- Lebert Bars
- Pink Jump Rope
- TRX or a Resistance Band or dumbbells
- H7 Polar Heart Rate Monitor
- BCAAs (BSN aminoX)
- PreWorkout (BSN HyperShred)
Important:
PLEASE WATCH MY OTHER VIDEO TO LEARN HOW TO:
- PAIR YOUR HEART RATE MONITOR WITH YOUR CELL PHONE
- USE THE PRO CALCULATOR