Sep 25 in General discussion
3 DAY FULL BODY WORKOUT
- Dynamic Stretching- 15 minutes
- Warm Up - 5 minute Incline Walk
WORKOUT
- Straight Bar Back Rows Ladder Set; 6 sets - 6, 5, 4, 3, 2, 1 then 1, 2, 3, 4, 5, 6
Note: choose a weight that isn’t stressful on your lower back.
- Lat Pulldown (Regular Grip)Ladder Set; 6 sets - 6, 5, 4, 3, 2, 1 then 1, 2, 3, 4, 5, 6
Note:
- Choose a weight that allows you to perform a full set while also challenging.
- Time under tension! Slow reps. Develop a mind muscle connection. Think of your lats as bat wings.
- Walking Lunges w/ a Straight Bar or Dumbbells3 down & backs - up to 7 to 8 reps e. leg
Note:
- BRACE YOUR CORE!!
CRUCIAL GUIDELINES TO FOLLOW:
- Breaks between sets should be 1:30 MAX
- BREATHE, in between your reps. Your muscles need oxygen.
- Don’t sit on your phone, set a timer & catch your breath (inhale through nose & exhale through mouth)
- RE-PLE-NISH in between. Consistently hydrate your body to replace the water you’re sweating. Give yourself & your body the chance to give your absolute all.
- 5 minute breaks in between exercises.
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3 DAY FULL BODY WORKOUT
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