ARMS & BACK STRENGTH TRAINING - Shelby Skaggs

SUMMERTIME WORKOUT - ARMS & BACK

For today’s blog post I have included one of my favorite arms and back workouts. This workout is perfect to do if you are wanting to train arms, back and core in one solid workout.

THE WORKOUT

What You’ll Need: TRX, Med Ball, Cable Machine, Yoga Mat

Fitness Level: Can Be Modified for All Fitness Levels

Weight and Reps: Most exercises in this workout range from 10-15 reps. It is important to pick a medium weight that is doable for the suggested reps. If you are new to working out, pick a lighter weight and do less reps. If you are more advanced and wanting to build endurance, pick a weight that you can complete 15 reps with.

Location: Fitness Facility

Duration: 45 - 60 minutes

Exercises: TRX Row, TRX Bicep Curls, TRX Tricep Extensions, Lat

Pulldown, Cable Row, Straight Arm Pulldown,

Reverse Grip Row, Side-to-Side Med Ball Slams,

Overhead Med Ball Passes, Hyperextensions,

Plank Jumping Jack, Planks

Directions: Each and every workout should start with some type of 5-10 minute warm up. Your warm up can include walking on the treadmill, stair master, elliptical, etc. The purpose of the warm up is to gradually increase your heart rate and circulation. After you complete the warm up, you will move on to the first giant set of exercises. There are four giant sets in this workout. A giant set is a circuit of three or more exercises performed right after another with little rest in between. For example, you will complete 15 reps on TRX Row, 15 reps of TRX Bicep Curls, and 15 reps of TRX Tricep Extension with little rest in between. You will complete this circuit 3 times before moving to the next giant set of exercises.

If you are unfamiliar with any exercise in this workout, please feel free to contact me at shelby@daclub.com or google search the name of the exercise and several “how to” videos will be provided. It is important to do each exercise correctly and with the correct amount of weight. Be sure to consult your physician before beginning any new exercise program.

Next time you are ready to hit arms & back – try out this workout! Let me know what you think!