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Tuesday, November 8, 2016

Upper Body 8 - Baby Got Back!

Hello once again and welcome back! You'll certainly have a fantastic back (and chest and arms!) when you're done this workout. You'll need some weights, a mat and a ball for this one. Have fun!

Upper Body 8 - Baby Got Back!

Here's your breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm...

Workout: 3 Rounds, 5 Movements, 10 seconds rest, 50 seconds work
1. Push up with alternating row - make it harder: increase weight, elevate feet. Make it easier: come to your knees, reduce weights. Bad back: Do this off of a kitchen counter or a wall.
2. Skull crushers (or over head triceps extensions or tricep kickbacks)
3. Around the World
4. Press Out (can be done sitting if this hurts your back)
5. Back Extensions (can also be done on the floor with your hands flat on the ground supporting you. DO NOT OVER EXTEND)

Beginners, do this once. Intermediates, do this twice. Advanced/athletes, do this 3-4 times.
Need extra fat burning? Do 15-30 minutes of cardio in addition to this workout, but give yourself adequate recovery time in between (30 minutes - 5 hours, depending).

Cool down: https://www.youtube.com/watch?v=EpFUi...

How did you like it?

See you tomorrow!

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