Monday, May 27, 2013

Back, Upper Body & HIIT Workout at LA Fitness

Warm up:
  • 20 reps clamshells (each leg)- at home
  • 2 min freestyle skipping
  • 1 lap bear crawls
  • 1 min front elbow plank hold
  • 1 min side elbow plank hold (each side)
  • 1 min full plank hold

Back & Upper Body Workout:
  • 3 sets of 4 reps close grip pull up/chin ups (from standing position) - tried to go up and down a bit faster
  • 1 set of 8 reps reverse body rows w BB bar at squat rack - had to move away cuz someone was actually using it
  • 3 sets 10 reps One Arm Row (25lbs plate)-each arm
  • 3 sets 10 reps 30lbs preloaded BB shoulder press

Active rest in between sets/exercise 20-25 various abs moves.

HIIT: 1 min easy pedaling/30 sec resistance pedaling spin bike (15 mins)

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