40 MINUTE BACK AND BICEP STRONGER: HEAVY WEIGHTS + BAND + WRIST WEIGHTS
30 TO 40 MINUTES
•
38m
A functional strength training session structured across five exercise sets, with a primary focus on the back and biceps. Each exercise is performed for three sets of eight reps, encouraging you to challenge yourself with heavier weights. The final rep of each set should feel difficult, while still allowing you to maintain control and correct form throughout.
We begin with banded activation before moving into our first working set of heavy single arm bent over rows. From here, we alternate rep for rep between neutral grip and wide grip rows, supersetted with alternating hammer curls.
Our next set combines rear delt flys with alternating single arm overhead presses, followed by an underhand grip row and bicep curl superset for our final weighted block.
To finish, we add wrist weights for three sets of prone upper body work.
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all else during your practice. Modify exercises as needed to suit your body and pause the video to take breaks if and when you need to. Leave a layer out if it doesn't feel good for you and remove props if they become too much. Never push through any neck or lower back pain during your movement.
Enjoy!
Up Next in 30 TO 40 MINUTES
-
40 MINUTE UPPER BODY STRONGER: MEDIUM...
This 40 minute upper body stronger class targets every major upper body muscle group.
We begin with a bodyweight warm up before starting in a kneeling dual dumbbell sequence, focusing on the biceps, anterior deltoids, and rotator cuff with movements like a dual bicep curl to serve the platter, ...
-
40 MINUTE FULL BODY STRENGTH: 2-3KG +...
This full body workout is all about balance, stability and slow, controlled strength. We begin with a bodyweight warm up before moving into a modified four point kneeling series, combining leg extensions, knee drives and narrow presses to challenge the glutes, core and upper body.
We then come t...
-
40 MINUTE FULL BODY SWEAT & SCULPT: 2...
This full body Sweat & Sculpt will have you shaking from start to finish. Expect five dynamic sequences designed to challenge your strength, stability and muscular endurance.
We begin in a four point position with an upper body and core flow combining knee hovers, pikes, hip dips and weighted sh...
