Back, Arms & Abs
-lat pull down (wide grip)
-superset with underhand cable pulldowns using lat pull down bar
-one arm dumbbell rows
-superset with crunches
-seated cable rows
-superset with leg lowers off bench (sit at end of bench lifting knees into the V position, slowly lower feet to touch the ground then back up)
-bent over barbell rows
-superset with mountain climbers
-dumbbell alternating bicep curls
-superset with assisted dips
-precher curls
-superset with push ups
-cable rope pushdowns for triceps
-superset with ab bicycles
Cardio
-15min HIIT
30 sec sprints (8.0+)
30 sec rest
TIP OF THE DAY: This workout may seem overwhelming as there are a lot of movements. However, because there are so many supersets this workout goes pretty fast – took me 35-40 minutes to complete. Also, if you would like feel free to separate the cardio from the weight training! I did that today and actually prefer doing this otherwise I feel too depleted to complete both and always worry about muscle burning! Be sure to take your Chain’d Out to prevent that!
Hello,
Love reading your blog.. but I do have an important question: What is HIIT and how do I do it?
Thanks!
Hi there,
Thank you! HIIT is high intensity interval training. While HIIT can be incorporated into weight training when doing HIIT cardio workouts you basically do intervals of high intensity followed by intervals of low intensity or rest. For instance, sprint 30 seconds then rest 30 seconds or 1 minute of burpees then 45 seconds of walking.
The premise of HIIT workouts is that you train harder for SHORT PERIODS OF TIME – maximum 25 minutes. Benefits include burning calories after your workout as well as during! Hope that helps!