Back & Biceps Wk 2 & 4: Day 4 STRONGER CHALLENGE

30 mins

Let’s level up from Week 1 of the Stronger Challenge with this Back & Biceps day. Do this workout as part of the challenge, or on it’s own – a great 30 min session to have you feeling stronger & taller.

Chest & Triceps: Push

38 mins

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

11 mins

Low Impact Cardio Quickie No Repeats

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

WARM UP
Reverse Fly
Single Arm Fly with Rotation
Arm Crosses
Overhead Arm Pull to Lat Squeeze Bodyweight
Core Activation Squat

SUPERSET 1:
Bent Over Row x 16 reps
Lat Squeeze + Overhead Press x 16 reps

2x through

SUPERSET 2:
Reverse Fly x 16 reps
Running Man Hammer Curl x 16 reps

2x through

SUPERSET 3:
Hinge Scoop Row x 16 reps
Bicep Partials x 2

2x through

Back Pulls x 8 reps + 16 reps
T Back Pulse x 16 reps

MAT WORK
Table Bear Hover Twist x 16 reps
Prone Cactus
Pushup with Spinal Extension
RPG Plank
Plank Hold