This month’s full body workout is focused on building a strong, functional back, while still providing you will a great full body stimulus. Try to complete the workout 1 to 3 times a week for the next month, supplementing with additional exercises as you desire..
Instructions: Complete each exercise and the prescribed number of reps before moving on to the next exercise. Try not to rest for more than a minute between each set and exercise. Note: Modify each exercise as needed to fit your ability and equipment. Drink plenty of water before, during, and after your workout. Always consult your physician before starting a new workout routine.
Watch the video below for a tutorial of each exercise.
Pulse Pogo Hops: 3 Sets of 10 - 20 hops
Swamp Lunges: 3 Sets of 10 reps on each side
Sissy Squats: 3 Sets of 8 - 10 reps
Slider Hamstring Curls: 3 Sets of 10 - 15 reps
Arnold Press: 3 Sets of 8 - 10 reps on each side
Chest Supported Dumbbell Row: 3 Sets of 10 - 15 reps
Chest Supported Stiff-arm Pull-down: 3 Sets of 10 - 15 reps
Reverse Grip Incline Row: 3 Sets of 10 - 15 reps
Dumbbell Curls with an Isometric Hold: 3 Sets of 10 - 15 reps
Dumbbell Tricep Extension with Isometric Hold: 3 Sets of 10 - 15 reps
Isometric Back Extension: 3 Sets for max time
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