Wednesday’s Workout: HIIT & Back – 9/4/13
Are you feeling sore yet? Stop crying and keep moving! It’s HIIT and back day! Let’s get sweaty!
Tip of the day! You should drink four to eight ounces of water every 15 minutes while working out.
HIIT
- Jump rope (no jump rope, then do jumping jacks)
- High knees
- Butt kicks
- Mountain climbers
- Pushups (on knees)
- Burpees
30 secs on. 10 sec rest. 2 circuits.
- Jump rope (no jump rope, then do jumping jacks)
- Lunges (right leg)
- Lunges (left leg)
- Squats
- Side kick (right leg)
30 secs on. 10 sec rest. 2 circuits.
- Jump rope (no jump rope, then do jumping jacks)
- Jump squats
- Pushups (on knees)
- Crunches
- Bicycle crunches
- leg lift crunches
30 secs on. 10 sec rest. 2 circuits.
Back
Chin-Up – 4 x 20 (assisted if needed)
superset: wide-grip lat pull down – 5 x 10, rest for a 10 second count then do 2-4 more reps with same weight
superset: Wide grip seated cable row – 5 x 10, rest for a 10 second count then do 2-4 more reps with same weight
superset: Hammer strength rows (wide grip) – 4 x 10 heavy as possible 10 reps til failure each arm
superset: Hammer strength rows (inside grip) – 4 x 10 heavy as possible 10 reps til failure each arm
Triset Single-arm dumbbell row – 4 x 10, rest for a 10 second count then do 2-4 more reps with same weight
Triset Close-grip cable row – 4 x 21 method
Triset Single-arm dumbbell row – 4 x 8, chest on incline bench, (3/3 tempo)
standing t-bar row – 4 x 10
wide-grip lat pulldown – 4 x 21 method, behind neck
back extensions 4 x 25
