Day 116
AT GYM WORKOUTS (Men or Women)
BACK
(See videos for demonstrations here: http://www.fit2fat2fit.com/2012/02/weeks-17-18-workouts-home-gym/)
2 min. warm-up -Jump rope at a fast pace (1 minute on both feet, 30 seconds on left foot, 30 seconds on right)
Exercise 1
- 15 reps wide grip pull-ups (Use assistance if needed)
- 12 reps cable woodchoppers each side (top to bottom)
- Repeat these 3 times
30 second wall jumps
Exercise 2
- 15 reps bent over barbell rows
- 10 reps each side "thread the needle" side plank
- Repeat these 3 times.
30 second wall jumps
Exercise 3
- 12 reps barbell deadlifts
- 30 second oblique medicine ball pass balancing on butt
- Repeat these 3 times.
30 second wall jumps
Exercise 4
- 12 reps of pull-ups with a neutral grip (palms facing each other. Use assistance if needed)
- 30 seconds of step-up jumps
- Repeat these 3 times
CARDIO Finish with 10 minutes of HIIT (High Intensity Interval Training) cardio. 30 second sprint on bike, followed by 30 second slow recovery. Repeat for 10 minutes.
STRETCH Stretch out back after workout. Hold each stretch for 30 seconds
AT HOME WORKOUTS (Men or Women)
BACK
(See videos for demonstrations here: http://www.fit2fat2fit.com/2012/02/weeks-17-18-workouts-home-gym/) (At the bottom of the page)
2 min. warm-up – High Knees
Exercise 1
- 8 reps wide grip pull-ups (Use feet on chair for assistance)
- 12 reps dumbbell woodchoppers (each side) (top to bottom)
- Repeat these 3 times.
30 second wall jumps
Exercise 2
- 10 reps bent over dumbbell rows
- 10 reps each side "thread the needle" side plank
- Repeat these 3 times
30 second wall jumps
Exercise 3
- 12 reps dumbbell deadlifts
- 30 second oblique dumbbell pass balancing on butt
- Repeat these 3 times.
30 second wall jumps
Exercise 4
- 8 reps of pull-ups with a neutral grip (palms facing each other)( Use feet on chair for assistance)
- 30 seconds of step-up jumps
- Repeat these 3 times
CARDIO Finish with 10 minutes of HIIT (High Intensity Interval Training) cardio. Sprint up the stairs, followed by a slow jog down. Repeat for 10 minutes.
STRETCH - Stretch out back after workout. Hold each stretch for 30 seconds
