Quest Low Carb Gluten Free Protein Bars

Day 137

AT GYM WORKOUTS (Men or Women)

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(See videos for demonstrations here: http://www.fit2fat2fit.com/exercise-videos/) 3 min. warm-up - Jump rope at a medium pace Exercise 1 
  • 12 reps wide grip pull-ups with a 4 count on the way down, 1 count on the way up (Use assistance if needed)
  • 15 reps cable woodchoppers each side (straight across)
  • Repeat these 3 times
45 second wall jumps Exercise 2
  • 12 reps bent over barbell rows with a 4 count on the way down, 1 count on the way up
  • 10 reps each side "thread the needle" side plank
  • Repeat these 3 times.
45 second wall jumps Exercise 3
  • 12 reps barbell deadlifts
  • 40 second oblique medicine ball pass balancing on butt
  • Repeat these 3 times.
45 second wall jumps Exercise 4
  • 10 reps of pull-ups with a neutral grip with a 4 count on the way down, 1 count on the way up (palms facing each other. Use assistance if needed)
  • 40 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)

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(See videos for demonstrations here: http://www.fit2fat2fit.com/exercise-videos/) 2 min. warm-up – High Knees Exercise 1
  • 12 reps wide grip pull-ups (Use feet on chair for assistance) with a 4 count on the way down, 1 count on the way up
  • 15 reps dumbbell woodchoppers (each side) (top to bottom)
  • Repeat these 3 times.
45 second wall jumps Exercise 2
  • 12 reps bent over dumbbell rows with a 4 count on the way down, 1 count on the way up
  • 10 reps each side "thread the needle" side plank
  • Repeat these 3 times
45 second wall jumps Exercise 3
  • 12 reps dumbbell deadlifts
  • 40 second oblique dumbbell pass balancing on butt
  • Repeat these 3 times.
45 second wall jumps Exercise 4
  • 10 reps of pull-ups with a neutral grip (palms facing each other)( Use feet on chair for assistance) with a 4 count on the way down, 1 count on the way up
  • 40 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.



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