Warm-Up: Treadmill for 10 minutes at 3mph/3% incline. Stretch
Barbell Deadlifts: 3×6 (heavy weight), 2×8 (10lb less))
Rope Pull: 3×1 minute
One Arm Dumbbell Row: 3×10 (medium weight)
Wide Grip Lat Pull Down: 3×8 (medium/heavy weight)
Seated Two Arm Cable Row: 3×10 (medium weight)
Kettlebell Farmers Walk: 3×20 steps up and back (medium weight)
HIIT on stair climber for 15 minutes: alternate between 1 minute at level 6 and 30 seconds at level 16.
*Superset: Perform the second exercise immediately after the first without resting in between.
I recommend stretching and foam rolling for 10-15 minutes once finished.
Pin the graphic below for quick reference during workout.
Exercise Tip: Don’t forget to workout your back! Out of sight out of mind, right? It shouldn’t be. Having a strong, muscular back is important to building good posture which prevents back pain from your neck through your lower back. Developing the deeper muscles like your erector spinae helps to support your spine and pelvis and gives you more power in all fitness areas by stabilizing your body. The consequences of skipping back day? Risk developing a muscular imbalance which leads to back pain. No one wants that!
Active Wear Details:
Top and Leggings: Forever 21