Friday 22 July 2022
Workout Plan: Back Week 6
Purpose: To build and strengthen back muscles, while incorporating cardiovascular and full-body exercises for overall fitness and balance.
Warm Up:
3 rounds:
- 5 calories on any cardio machine (rower, bike, etc.)
- 2 walkouts
- 3/3 hip openers
- 10 kettlebell swings
- 5 touch sky and toes
Part A: Back Remix Week 6
Measure: Weight
EMOM 10:
- 1 sumo deadlift
- 5 pull-ups
- both in a minute
EMOM 10:
- 6 T-bar rows
- 12 skater jumps
- both in a minute
AMRAP 16:
- 200m run
- 5 burpee chin-ups
- 10 alternating DB snatches
Muscle Groups:
- Back muscles: Sumo deadlifts, T-bar rows, and pull-ups target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
- Lower body: Skater jumps engage the glutes, hamstrings, and quadriceps, improving lower body strength and stability.
- Core muscles: Kettlebell swings and touch sky and toes engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
- Cardiovascular fitness: Running and skater jumps provide cardiovascular benefits, improving overall fitness and endurance.
This workout plan targets back muscles while incorporating cardiovascular and full-body exercises for overall fitness and balance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the back and core.