NuBody X…Sunday/Monday July 14th-15th. Rest Day or Back & Biceps

 Rest or Workout

Today is an optional rest day.  If you choose to workout today, then tomorrow [Monday] is your rest day. 

You need to rest on one of these days. 

You might want to include a good stretching circuit on the day you take off.  See Stretching Routine 

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PLEASE READ -
Your current level of conditioning will determine how intense and how long you can execute each cardio and resistance workout. 

Cardio workouts – It is your goal to control your level of intensity so you get to and maintain your heart rate at the target level.  You should never exceed the maximum rate.  

Resistance workouts – You do not want your heart rate to exceed your maximum rate at any time during your workout. 

We suggest wearing a heart rate monitor. It’s a great tool to maximize your workout efforts. Taking your pulse while running or exercising is inconvenient.

If you are new to exercise, it is strongly recommended that you consult your physician to get clearance to workout and determine your ideal ‘target exercise heart rate’ and ‘maximum heart rate’. If you are experienced in exercise, this is something you likely already know. But if not, this HEART RATE CALCULATOR link will take you to a calculator.

***WHAT TO KNOW…
1. Your RESTING heart rate.
2. Your MAX heart rate.
3. Your TARGET exercise heart rate

!!!Remember, if at any time during your workout, you feel pain or dizziness you should stop immediately as seek medical attention!!!

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What equipment will you need today…Resistance Bands, Dumbbells & Inverted Row Station

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CARDIO WARM UP – If you have time you can do 10-15 minutes on your favorite cardio machine and then move to the body movement warm up. 

***If you are short on time skip cardio warm up and go to the body movement warm up immediately.

BODY MOVEMENT WARM UP – Keep a quick and steady pace through the warm up.  Do not over exert yourself we are just warming up and loosening the muscles for the real workout to come.

Start your timer [recommend a talking timer] and switch movements at suggested time intervals.

• 0 - 1:00 – Jumping Jacks
• 1:01 – 1:30 – Trunk Rotations [full rotate left, then rotate full right alternating left and right.
• 1:31 - 2:00 - 3 Pos. Squats; Do one rep feet together, then shoulder width, finally plie and start over.
• 2:01 - 2:30 - High Knees jog in place.
• 2:31 - 3:00 - Butt Kicks jog in place.
• 3:01 - 3:30 - Spiderman Push Up.
• 3:31 - 4:00 - Downward Dog to Cobra.
• 4:01 - 4:30 - Walk In Place w/Arm Circles.
• 4:31 - 5:00 - Alternating Lunge with over head arm stretch.

Keep you timer running and start the first exercise at the 6 minute mark.  The first circuit is timed exactly with rest breaks included.  For additional circuits stick to the 60 second sets and 30-60 second rest between sets *Unless otherwise instructed. 

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THE WORKOUT...

Get detailed workout instructions CLICK HERE

-Muscle Group---Back & Biceps-

• Complete all sets for exercise #1 before moving to #2 and so on.
• Complete all exercises as a circuit.  Do exercise #1 then #2 and so on.
• Each set is for 60 seconds and max reps, unless otherwise stated.
• Beginners complete 1 set
• Intermediate & Advanced complete 2-3 sets
• Keep rest time under 60 seconds between sets

6:00 - 7:00  Lat Pull Down

LAT PULLS – Anchor your bands over head. Bend at the knees and waist. Extend arms straight over head and pull your hands to your shoulders. Keep your back in line with your bands, shoulders pulled back, chest up and elbows in line with your body.

7:01 – 7:29  Hi Knees jog in place

7:30 – 7:59  Rest/Hydrate

8:00 – 9:00  Standing Underhand Row

STANDING UNDERHAND ROW – Anchor bands near head height. Stand facing the anchor point. Hold bands with palms facing up. Pull bands to rib cage area. Keep your chest high and a slight arch in your back. Squeeze your shoulder blades together at the top of the movement. Hold for a 2-3 count and release. Repeat

9:01 – 9:29  Butt Kicks in place

9:30 – 9:59  Rest/Hydrate

10:00 – 11:00  One Arm Iron Cross, left

11:00 – 12:00 One Arm Iron Cross, right

SINGLE ARM IRON CROSS – Anchor band overhead. Stand shoulder facing anchor point [you may need to get on knees to get enough resistance on your band]. Extend arm staight out and up to your side. Pull band down to your hip.

12:30 – 12:59  Rest/Hydrate

13:00 – 14:00  Close Grip Inverted Row

Inverted Underhand Row – If you don’t have a station to perform this you can make one easily with 2 chairs and a mop handle. Set your chairs about 3ft apart and rest the mop handle on the seats. Your own inverted row station!
Set your hands at shoulder width with an under hand grip and pull your chest to the bar.

14:01 -14:29  180 Hops…Hop 180 degrees to your left, then right and repeat.

14:30 – 14:59  Rest/Hydrate

15:00 - 16:00  Decline Curl

DECLINE CURL – Anchor bands around head height. Stand facing away from anchor point. Lean forward with arms extended straight and behind your body. Get a good stretch in your biceps. Keeping your elbows locked behind your body, curl your hands up toward shoulders. Squeeze and contract your biceps hard at the top. Lock your core so you don’t pull back or forward during movement.

16:01 – 16:29  Front Leg Kicks alternating legs

16:30 – 16:59  Rest/Hydrate

17:00 – 18:00  Dumbbell Shrugs

Stand feet a comfortable width apart. Hold a dumbbell in each hand at your side. Pull your shoulders to your ears and hold for a 2 count. Then keeping shoulders pulled up, protract your shoulder blades [round your shoulders forward] hold for a 2 count, retract shoulder blades back together and lower your shoulders, getting a good stretch downward. Repeat

18:30 – 19:30  Rest/Hydrate

=REPEAT CIRCUIT ABOVE FOR THE REQUIRED SETS=

Super job!!!  Hydrate and Stretch

See you tomorrow