SS16: Back & Biceps HiiT

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:

  1. TRX Wide Grip Row (or use a resistance band)
  2. TRX Narrow Grip Row (or use a resistance band)
  3. TRX Lats (shoulder extension) (or do bent-over dumbbell shoulder extension)
  4. TRX Biceps (or do dumbbell biceps curls)
  5. Jump Rope

QuintSet 2:

  1. Lebert Rows (or use a resistance band)
  2. (R) Kettlebell Bench Row (or use a dumbbell)
  3. (L) Kettlebell Bench Row (or use a dumbbell)
  4. Swiss Ball Low Back Extension with a dumbbell
  5. 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:


Important:

PLEASE WATCH MY OTHER VIDEO TO LEARN HOW TO:

  • PAIR YOUR HEART RATE MONITOR WITH YOUR CELL PHONE
  • USE THE PRO CALCULATOR
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