вторник, 6 сентября 2016 г.

Start on your hands and knees with your hands directly under your shoulders, holding your dumbbells.

Start on your hands and knees with your hands directly under your shoulders, holding your dumbbells.


Start on your hands and knees with your hands directly under your shoulders, holding your dumbbells.


Hi babes!


I hope everyone had a fun-filled Fourth! I’m currently detoxing from the mass amounts of EXTREMELY unhealthy food I had yesterday. So I took an apple-cider vinegar shot along with my avocado toast this morning and I’m about to sweat out all the BBQ and apple pie with some cardio and THIS back workout.


I know, we’re always thinking about our abs and legs and inner thighs. But our BACK isn’t something we really think about toning up.


Back fat is no joke, though, and I’m soooo not about it. So this workout will help get rid of that back bra bulge and improve your posture as well!


It’s a win/win situation, really.


I mean REALLY.


Anyways, let me break this workout down for ya. We’re mixing things up a little bit today\u2026this is not a circuit workout.


I repeat: NOT a circuit workout.


Instead we’re going to do 4 sets of each exercise before moving on to the next exercise. Make sure to give yourself a nice 30 second break between each set to let your muscles rest. I used 5 pound weights for this workout but grab a weight that feels good for you.


Good luck, babes!


BENT OVER ROW (15 REPS)


Hold a dumbbell in each hand while slightly bending your knees and hinging your upper body forward so that your arms naturally hang in front of your legs. Keep your shoulders pulled back and our abdominals engaged.


Bring the dumbbells towards your torso while keeping your elbows tight against your body. Hold the position for 1 second before releasing back to start.


PLANK ROW (30 REPS ALTERNATING)


Start in plank position with a dumbbell in each hand.


Lift your right up, bringing the dumbbell toward your torso, keeping your elbows in; use your feet and opposite arm for balance.


Lower the dumbbell back to the mat and repeat on the opposite side.


SIDE PLANK EXTENSION (15 REPS EACH SIDE)


SIDE PLANK SKULL CRUSHER (15 REPS EACH SIDE)


Position yourself in a high side plank with your feet stacked on top of each other. Hold one dumbbell in the arm not supporting you.


Punch the dumbbell upwards, looking up toward the dumbbell.


Keeping your chest open, bend your arm at the elbow, bringing the dumbbell toward your head. Then press the dumbbell away from you.


Repeat the desired number of repetitions on one side before starting on the other.


FORWARD RAISES (30 REPS ALTERNATING)


Start on your hands and knees with your hands directly under your shoulders, holding your dumbbells.


Lift one arm upwards, keeping your elbow by your ear.


Lower your arm back down and repeat the movement on the opposite arm.


SUPERMANS (30 REPS)


Start by lying face down on the floor, with your arms fully extended in front of you, dumbbells in each hand.


Raise your upper body and legs off of the floor at the same time. Then hold the position for 2 seconds.


Slowly lower your upper body and chest back down to the starting position.


LATERAL RAISE (15 REPS)


Hold a dumbbell in each hand with your arms by your side. Stand in an upright position, with your chest up and shoulders back.


Raise your arms to shoulder height. Your arms should be parallel to the floor.


Allow your arms to return to starting position slowly, resisting the weight on the way down.


Feel the burn, babes!


If you liked this workout, make sure to check out my workout index for more!


Happy Tuesday!


xx


Original article and pictures take http://healthyhabitshappyheart.com/back-workout-yes-back site

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