I think I have said before that my back is probably my favorite body part to work in the gym! Something about having a lean back in an open back dress, or in a bikini, or hey- even in a sports bra and racer back tank… It’s HOT! To me… a lean back is the NEW six-pack!
I am catching up on all my recent workouts (blogging them for you)… so this one is from Monday September 8th. I switched the week up as well as the workouts weights and reps. I will post my weights and reps, but please.. Remember, we are all on our own journeys. We all weigh different weights and some of us are taller or shorter than others, and yes, SOME of us are stronger than others- at the end of the day- it’s about GETTING IT DONE… I NEVER NEVER NEVER compare myself to others in anyway- That is SO TACKY! Let the mean girls be mean…. I’m not one of them. I look to inspire and empower women to FEEL INCREDIBLE!
BACK & ABS
* 500 meters on the rower- HAUL ASS girl!
Round one: 3 rounds
*Chin ups: no assistance (if you can)-5, 5, 5
*Ab wheel: I put a 35 lb. plate on the wheel and did mine: 12, 12, 12
Round two: 4 sets
*Iso lat pull down: 35 lb each side- 15, 15 on the 3rd and 4th set→→ 45 lb each side-12, 12
*Decline crunch- hold a 20 lb. bar- 12, 12, 12, 12
Round three: 3 sets
*Single arm dbell row: 25 lb.- 12, 12, 12, 12
*Side oblique off the bench (or you can use the back extension machine)-10, 10, 10
Round Four: 3 rounds
*Close grip seated low row- 50 lb/ 12, 12, 15
* hanging abs: I do these with straight legs coming up to my knuckles: 10, 10, 10
*Back extensions: 12, 12, 12
AN extra circuit for those abs!
* Pikes on a big stability ball: 10, 10
* crunches: knees bent -chin up- 20, 20
*lying leg raise (hands under the small of your back- tuck your hips and keep abs contracted: 12, 12
I went over to the stair MONSTER….
Level 7- 1 minute every step
Level 12- 1 minute every other step
Level 8- 1 minute every step
Level 14- 1 minute every other step
Level 9- 1 minute every step
Level 16- 1 minute every other step
Level 7- cool down for a minute!
Hope you sweat your ass off like I did… but when you are done… PLEASE make sure you suck down a HEALTHY smoothie!
Recipes to follow soon!