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Wednesday’s Workout: HIIT & Back – 9/4/13

Posted by :Jacquelyn Marks Posted date : September 4, 2013 In Back, HIIT 0

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

No Equipment - HIIT - High Intensity