Back & Biceps Wk 1 & 3: Day 4 STRONGER CHALLENGE

30 mins

Let’s get STRONGER, Team! Week 1 & 3 is all about the foundations and creating strength in the simple lifts. The basics are queen and just what we need to level up!

Low Impact Cardio Quickie No Repeats

38 mins

Pilates Triceps-Shoulders-Core // PFB Week 1 Day 2

25 mins

No Equipment Lower Body Strength: No Repeats

Equipment:
Dumbbells (Medium-Heavy). Kelsey is using a set of 15 lbs, 12.5 lbs, and 8 lbs, + one single 17.5 lbs dumbbell.

WARM UP
Reverse Fly Back Activation
Twist
Scap Mobility
Bear Hover Twist
Thoracic Mobility

SUPERSET 1:
Reverse Grip Row x 16 reps + 8 pulses
Bicep Curl + Knee Drive x 16 reps + 8 pulses

2 x through

SUPERSET 2:
Single Arm Row x 16 reps per side
Hammer Curl x 16 rep
Reverse Grip Fly x 16 reps

2 x through

CORE & SHOULDERS x 1 set each
Mountain Climbers
Forearm Plank Rotation with Back Squeeze
Prone Arm Extensions
Leg Extensions + Hallow Hold