Workout Schedule – May
Week 1 – Day 2 – Back & Core
Reverse Back Flys - 4 sets of 12 reps
Using dumbbells, perform a wide fly hitting a box shape at the top of every exercise.
Wide Grip Pull-Downs – 4 sets of 12 reps
Using a bar hooked to the cables, stand away from the cable slightly bent over, keeping back straight not hunched. Pull the bar towards hips, focusing on pulling it with your lats. Make sure to keep your arms straight.
High Knee Med Ball Taps - 2 sets of 40 seconds
Grab a med ball or a low step and run in place driving your knees up, alternating tapping each foot on top of the ball or step. Keep your core tight throughout the exercise.
Cable Back Row to Fly - 4 sets of 12 reps
Reverse Grip Barbell Rows - 4 sets of 10 reps
Using a barbell do overhand or underhand grip back rows. Focus on pulling with your back each time and don’t let your arms take over.
Modified Burpees - 2 sets of 40 seconds
Starting in a standing position, bend down and touch your hands to the ground. Jump both feet back to push-up position, then jump both feet back in and jump to come up. Repeat this sequence for every rep.
Incline T Bar Rows - 4 sets of 10-12 reps
Using the incline T-bar row machine, place both hands on the handles with your belly on the bench. Pull towards your chest, squeezing your back at the top, then return to starting position.
Alternating Plank Rows - 4 sets of 12 reps per arm
Place two dumbbells under your hands while holding a push up position. Drive one elbow back lifting one arm off the ground while the other arm stays on the ground for support, then drive back down to the ground. Repeat with the other arm. Continue to exercise alternating arms while keeping your core tight and using your back/lats to lift each time.
Jump Rope – 2 sets of 1 minute
Cable Crunch - 3 sets of 20-30 reps
Using a cable on the highest notch with the rope attachments, kneel down facing away from the cable. Perform a crunch while driving your elbows to your knees. Think of tucking your tailbone under at the bottom of each rep.
Seated Leg Lifts - 3 sets of 20 reps
While sitting on a bench, place a dumbbell (or no weight for an easier modification) between your feet. Sit back slightly to engage your core and lift your knees up to your chest, then bring them back down to starting position. Keep repeating for the desired number of reps.