Monday Workout- Back

Happy Monday everyone! I hope you had an amazing weekend!

It;s Monday so it's time to start the week off right with a great workout.

 First, some motivation via theberry.com

Ok, here it is!

10 Minutes of cardio

Circuit

1. Pushup Position Row

coreexercisestudio.com

Get into a pushup position with your hands resting on dumbbells and your feet slightly more than hip-width apart. 

Brace your abs as you pull one dumbbell toward the side of your rib cage (b). Pause, lower the weight, then repeat with the other arm. That's one rep. 

12 lb weights/12 reps

womenshealthmag.com

2. Jump Rope 1 min

3. Superwoman

bodysite.com

Lie facedown with your legs straight and arms overhead; draw your belly button 

toward your spine to tighten your abs. 

Contract your glutes, then slowly raise your head, chest, arms, and legs off the floor. Hold this pose for five seconds, then lower to start. That's one rep.

12 reps

womenshealthmag.com

4. Jump rope 1 min

5. Bent Over Lat Pull 

Loop a resistance band around a sturdy object, hold both handles, and back away until your arms are straight. With your feet hip-width apart and knees slightly bent, lower your torso toward the floor and extend your arms past your head (a). Pull the handles toward you, bending your elbows out to the sides until your hands are next to your shoulders (b). Reverse to return to start. That's one rep.

15 Reps

womenshealthmag.com

6. Jump Rope 1 min

7. T Extension

Lie facedown with your arms resting on the floor, directly in line with your shoulders so your body forms a T shape, thumbs pointing toward the ceiling (a). Slowly raise your arms as high as you comfortably can (b), hold for one or two seconds, then return to start. That's one rep.

12 Reps

womenshealthmag.com

End with 10 minutes of cardio

Run 1 min speed 6

Run 1 min speed 7.5

(Go back and forth for 10 minutes)

***Stretch***

Some back stretches...

chatterblog.chatterboxenterprises.com

Have a great week everyone!

Xoxo- Michelle